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PHYSIOS PLAN FOR THE MARATHON SEASON

With the days counting down to the London Marathon and Sheffield Half Marathon, Sheffield practice, The Physios, are gearing up to help many runners through their training programme. For some it is a ‘first’, with the enormity of the challenge ahead hitting home as they pound the streets in the dark and cold. For others, that adrenaline rush from crossing the finish line before is enough to spur them on to do it all over again!

Sheffield Podiatrist Tony Standering has been working alongside The Physios, in Broomhill for a number of years but has recently increased his involvement there to meet the demand of runners and other sports people who need his help. Tony is a keen runner himself and has completed many marathons over the years so he is all too familiar with the potential pitfalls that can lead to injury and frustration. “That running experience has helped me really understand what runners go through when they encounter a problem.” explains Tony. “Working alongside the physios means that between us we can provide a complete service to the runner – identify potential problems before they happen, treating injuries and correcting the biomechanics” says Tony. “Biomechanics is all about correcting abnormal forces that pass through the foot and lower leg with corrective devices called orthotics that fit comfortably inside the shoe or trainer and this can significantly reduce pain and help people walk and run comfortably”. The physio team are there to help reduce pain, restore normal function and ensure the patient gets back to training as quickly as possible.

The Physios are geared up to respond immediately to anyone suffering with injuries that threaten their training programme – whether you are a novice runner or if you have been round the block a few times! But you might find that following a few basic rules helps you avoid running into trouble! Tony teamed up with The Physios Paul Hattam to offer some advice to help get you ready for the big day.

1. Before you start

If you have any doubts about your suitability for distance running it is always worth consulting your GP or one of our team for specialist advice.

2. Get some decent running shoes

This might surprise you but many people step up to distance running without giving much thought to what they are running in! It is so important to make sure you have some decent trainers with cushioning to absorb the constant pounding from running on pavement and roads. You will be covering a lot of ground so getting this right will help to ensure you stay comfortable as well as avoiding unnecessary injuries. We strongly recommend that you get expert advice from either

Keep on Running http://www.keep-on-running.co.uk or
Up and Running http://www.upandrunning.co.uk/shops/sheffield.php

the two specialist running shops in Sheffield. It’s a purchase you won’t regret.

3. Follow a training schedule

Particularly if this is your first time, start off slowly & cautiously. You may be intending to walk or jog your way around the marathon, so be prepared to do the same in your training. Remember the principle of training is to gradually increase your distance and speed whilst making sure that you have adequate rest time in order for your body to recover. This is key in preventing injury as most problems occur as a result of a sudden increase in activity and the body gets less tolerant to change as it gets older. Most runners aim to follow a 16-week training programme which can be adapted to suit the ‘just get round’ runner, the ‘intermediate’ and the ‘advanced’ runner. You can find more detailed information at http://www.runnersworld.co.uk.

4. Remember some basic rules

o Try and agree your training schedule with any key people at home or work so that your regular absence is not resented!

o Increase training gradually so that you do not suffer excessive fatigue. It’s not going to be easy at first but every week you should feel an improvement.

o If you still want to work out in the gym or do other forms of exercise be careful you don’t lose out on the necessary rest days and don’t replace it for running.

o Consider getting a heart rate monitor so you know exactly how your body is responding to training. You should be running at approximately 75% of your maximum heart rate and you can work this out by deducting your age from 220 and multiplying that figure by 0.75.

o Muscular aches and pains occur most commonly after an increase in training.

o If you feel unwell through a virus or upset stomach avoid training until you are fully recovered. Training while you are unwell can be dangerous and if you rest properly you should make a quicker recovery and get back to your training regime. When you do go back start at a lower mileage and speed and build back up gradually.

o Vary the surfaces you run on to help avoid injury. Grass is kinder on joints but remember that you will be running on road for the race so make sure you have a balance in surface, camber etc.

o Stop training if you have an injury and seek help from one of our Physiotherapist. Don’t despair, whilst you recover your Physio will be able to advise you on other exercise you can do and help you get back on track.

o If you have not done a race before, try and build a shorter race (10k) into your training schedule so you have a bit more of an idea what to expect.

o Stretch after each run is important - especially hamstrings, quads and calf muscles.

o Record your training in a log book or even better develop a spreadsheet so you can monitor your progress and bore your friends with graphs and tables that show how well you are doing!

o Eat a well balanced diet. You will probably find that as the training increases you will want to eat more so increase the carbohydrate content (rice, pasta, bread and potatoes)

o Wear kit that is comfortable and ‘worn in’. Women should always use a decent sports bra.

o When you are doing longer runs, drink some water before you go but not so much you feel uncomfortable. Avoid getting thirsty – it is better to try and sip water as you run along. Try isotonic drinks as they help to replace the salts and sugar you are losing or using during the race. If you do intend to use them - train with them first as you may need to experiment to find one that suits you.

o If you are unfortunate enough to pick up an injury then apply the PRICE principles details of which can be found on our website http://www.thephysios.com/advice-acutesportsinjury.php along with information about different injuries. Get advice from one of our physios quickly who will be able to help you make the best recovery possible and advise you on your training regime.

o Whatever you do – try and enjoy it! It’s painful at times but you will feel better, look better and probably be raising some cash for a good cause in the process! Keep it going!

[MARCH 2008]