Marathon Advice

Marathon Q & A – Andrew Kitson

Andrew is a long-standing visitor to our clinic and has taken part in several marathons.  He is currently training for the Brighton marathon followed by a triathlon.  We asked him for some advice…….

How many times a week do you run when training for a marathon?

I try to limit my running to twice a week: normally a long ...

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Achilles Tendonitis

The Achilles tendon is prone to injury following repetition of high loads and overuse. This causes inflammation which can lead to pain and swelling. Achilles tendonitis is a common injury that tends to occur in recreational athletes and is often caused by lack of flexibility and over pronation of the foot. Recent changes in footwear and changes to exercise regimes are other factors associated with Achilles tendonitis.

The main complaint of patients with Achilles tendonitis is pain behind the heel. ...

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Stretching? Is it important?

It is common for runners to concentrate training on endurance and strength whilst training, without the realisation of the importance of stretching muscles pre and post exercise. However, flexibility within muscles can have many positive effects including:

  • Muscles being less prone to injury
  • Quicker recovery time
  • Increase in gains of strength/endurance
  • Increase in range of movement

Stretching should always be done pre exercise after a 10 minute warm up, for example jogging. It is important that muscles are never stretched ‘cold,’ as this is ...

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Psychology-Hitting the Wall!

Every year hundreds of thousands of runners will have the opportunity to “hit the wall.” “The wall” is defined as that period in a marathon or long distance event, when things transition from being pretty hard to being really, really hard.

Hitting the wall is basically running out of energy. For the first couple of hours/miles of running you are using up all your carbohydrate/sugar stores. After these are used up, your body starts to use fat as its energy source. ...

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Nutrition for a Marathon

It is difficult to know what to eat and when to eat it when your in training for a big event. What do you eat before and how long before the event? What do you eat and drink during and after the event?

Well… It is actually down to trial and error, and what works best for you.

There are some guidelines that you can follow to help you make the best choices as to what to eat and drink:

Before training you want to ...

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Running Biomechanics

Running shoes have a limited life. A pair of top end running shoes such as asics will only last for 400-500miles. This will however, vary depending primarily on your running surface for example; track, road, treadmill or trail path. Mileage lifespan of trainers refers to the foam that runs through the middle and sole of the shoe, this unfortunately is the quickest wearing part of the shoe as it takes all the impact from the ground and your body ...

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Massage and Marathons! Why is it important?

Are you running a Marathon this year? Don’t forget to include a weekly session of sports massage as it moves closer to the big day…

Sports massage is a form of deep tissue massage, designed to help prevent injuries and improve performance. It is particularly useful for those undertaking intensive training for endurance events. Intensive training causes muscular tension which causes a loss of elasticity and flexibility. Frequent massage will help stretch out muscles and ensure optimal ...

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The London Marathon

The London Marathon was first run in 1981, 34 years ago and is the third largest running event in the UK. This event has raised over £450 million for charity since 1981. It was founded by former Olympic athlete and journalist Chris Brasher and athlete John Disley, after running the New York Marathon in 1979, they decided to put on a similar event, but better in the UK. A mini marathon is also run for children so the whole ...

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