Monday, 21 January 2013

Top training tips for the London Marathon

Every year thousands of people challenge themselves by signing up for and taking part in the London Marathon and 2013 will be no exception. Some runners will be die-hard marathon goers and others will be complete beginners but the key to marathon training is to be motivated, to train safely and to take on board proper nutrition.

We have put together some tips on how to train so that you can get to the end of those 26.2 miles:
  • The most important thing to remember is that there isn’t a one size fits all approach to marathon training. Certain methods will suit certain runners; the key is to find what works for you as an individual.
  • Don’t over-train. Staying healthy is an essential piece of marathon advice, and one that is too often ignored. It does you no good to train so hard that you become ill or injured, it is better to be well and feeling eager and strong than it is to be injured and have to bow out early on.
  • Build your training slowly. Increase your weekly mileage by just one mile at a time and you will be able to cope with the increased distance more adequately.
  • Allow yourself time to recover. You don’t have to train hard seven days a week, if you train well and increase your distance three or four days a week you are making more effective use of your training time.
  • Eat well. To stay healthy during marathon training your body needs sufficient fuel and this includes plenty of carbohydrates to replenish to energy supply to your depleted leg muscles. Sports drinks can also be useful during long training sessions. Your body also needs plenty of iron which is lost through sweating; this doesn’t necessarily have to be meat but foods that are rich in iron such as egg yolks, dark leafy greens, beans and lentils.
  • Get help. If you are a complete beginner and have no idea where to start, it may be best to consult a professional who can devise a specially tailored exercise plan. At The Wellness Hub we offer personal training sessions where plans are specifically for our individual clients to help them to achieve the goals they have set, we do not adopt a one size fits all approach.

The most common injury sites for marathon runners are:

  • Knees
  • Feet
  • Hamstring
  • Ankles
  • Toes

An osteopath or physiotherapist can help relieve the pain of injuries to these sites and can offer advice on how to train safely and effectively without causing long-term damage. To find out more call The Wellness Hub today or drop in for a consultation.

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