Greg says:
With just over 2 months
to go to the London Marathon, it is i
mportant to ensure you are
taking adequate rest and doing an effective warm
up and warm down in your training
programmes.
Stretching after a run,
getting a sports massage on your weary legs (or
anywhere!) or simply taking a few days off from
pounding the pavement is an integral part of
training. Without appropriate rest and recovery,
your performance will suffer and the risk of
injury will increase.
In the 3-4 weeks leading up
to the race, you should start to taper. Tapering
is the time in training you cut down the volume
(reduced training miles) but maintain the
intensity to ensure you keep your fitness levels
up, giving you better recovery between
runs.
After the taper phase, its
all about the run. If you develop any symptoms,
nip it in the bud by coming straight to us for
diagnosis and treatment. Don't lose that
place in the Marathon and good luck!!
Christina's
tips:
Training programme - stick to it!
Do not take short cuts or rest more unless injured
or ill. The programme is designed to
build you up progressively to enjoy the
race as comfortably as
possible.
Injuries - come straight to us for
diagnosis and treatment of problems that do
not resolve within 2-3 days. As Greg
says - nip it in the bud and return faster
to training!
Sore muscles - pop in for a sports
massage with our physios.
Diet - improve your diet by
increasing intake of lean protein, fruit and
vegetables. Do not cut out fats to keep your
weight down but eat small amounts of all
good fats that are crucial for peak
performance namely olive oil
(monounsaturated), sunflower oil
(polyunsaturated) and butter (saturated). Cut down
on stimulants such as coffee, tea and alcohol to
reduce the strain on the adrenal glands.
Our nutritionist Dipika Joshi can give
you further advice.
Contact her on dipikajoshi@hotmail.com.
Shoes - Get new shoes 3-4 weeks
prior to the race and use them during the
tapering phase to make sure they are
adequately 'broken in' and suitable for the
race. Contact us with details of specialist
shoe shops.
Running gear - imperative to check
for comfort by test running in all the kit
you will use on the day of the race,
from socks to underwear to the top.
Enjoy the race, stay positive and
think of it as a huge party where you are the main
star!
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| preparing for the marathon
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Karthik
says:
Each of us differ in the way we walk and not all
of us have the same kind of feet but here are a
few tips when buying a running shoe:
1) Make sure the size
of shoe is correct (you must have one thumb
breadth from your longest toe to the inside front
tip of the shoe.
2) The heel counter
must feel firm and should not be floppy when you
press it down forwards.
3) When you compress
the shoe, holding at both ends, it should not bend
excessively at the mid section, but rather at the
front 1/3rd where our toes normally bend when we
walk or run.
4) When you twist it,
holding at both ends, it should be reasonably
firm.
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