BY SIMON HEALE LCSP NRHP at CHELSEA NATURAL HEALTH CLINIC, FULHAM ROAD, SW10
DON’T PANIC MR(S) MARATHONER!!
This Sunday is the London Marathon and for the past few weeks I have been inundated with runners, any athletes, of all levels either seeing me for treatment or calling me for advice. The fact that this happens every year around the same time, a month before the race is no coincidence. This is the time that slight panic sets in. the last long run will be on the horizon and the fears of not having done enough training and not being ready loom large.
This brief piece is for anyone who is about to run this weekend or even soon. It is a repeat of the advice I have been giving to runners last week and this week:
Don’t panic: save your energy, save your adrenal glands, allowing your body to rest and recover from the training, building your reserves for the day itself.
Stop Running Now: You will gain nothing from training now. You are more likely to injure yourself this week. Allow your muscles to rest and recover and re-charge for the big day.
Injuries or Niggles: At this stage you must assess or have assessed by a sports therapist whether you are fit to take part on Sunday. Any slight niggles can be assessed and treated at the clinic on Friday with Philip or Saturday with me. You can still be icing and niggles and doing careful, focussed stretches. Go to my stretches online: http://www.youtube.com/user/simonheale#g/u
Rest: (repeating myself here!!) this week is the time to charge up your batteries and to change your focus to the run itself. Training is done, rest and rest this week and you will feel charged and full of bounce on Sunday.
Drink: Hydrate yourself well this week. Have water with you always and sip regular amounts. Nerves can make you feel drained, so keep hydrated.
Eat: Begin, if you haven’t already, to increase your carbohydrate intake. Bigger lunches and dinners with larger portions of either pasta, potato, rice or bread. Snacking on flapjacks, bananas, and muffins in-between meals. Continue this until Saturday lunch, DO NOT have a HUGE pasta meal on Saturday night, eat normally. Your muscles will not gain much from a massive dinner the night before and you risk feeling heavy the next day.
Sleep: make sure you get good nights sleep on the Friday before, as it is most likely you will be a tad restless on Saturday night.
Logistics: Get all your race gear ready the day before. Shoes, socks etc. Plasters for nipples, Vaseline, pre-race nibbles, drink. Check train times. Set your alarm.
The Day: Get to the start in plenty of time. Take something warm to wear before the start, which you can discard at kick-off. (Charities pick these up) Stop drinking an hour to 45 minutes before, as you will only need to find a loo as you line up.
Target: Be prepared to re-set any target you may have. If it’s a hot day, take it easy, hydrate well, little and often, and take the temperature into account. If you have a slight niggle, then be happy enough to be at the start, knowing you have the training in your legs, and know that you will finish, have a medal, and a memory of the most amazing experience of your life so far!
DON’T PANIC: Your mind will be playing games with you this week as it prepares you for the task ahead. Every possible problem will surface; every one of your senses will be on high alert. Take deep breaths and know that you are ready and that there is nothing more that you can do now, except.
REST, RELAX, EAT, DRINK and RUN WELL!!
I will be posting a post run piece tomorrow.
If you need any advice about the marathon or need a pre run massage or calming down please call reception 02073523087to make an appointment for Saturday.
I can also be contacted on 07932 393972 for any advice.
Simon Heale has run 8 London Marathons, New York and Johanesburg as well as an ultra-marathon in 2008 so should know better!!
Sports and Remedial Massage Therapy