Naomi Johns one of our Sports Massage Therapists at The Forge Clinic is a regular long-distance runner. She says:
“It is no mean feat to take on the 26.2 miles of the Marathon. It is an extreme test of endurance, not just for your body, but even more importantly in those final miles, for your mind. Training takes place over many months and it is that long time frame that allows the body to adapt and make the changes it needs to be able to see you through the long miles. However, as the mileage increases, so does the likelihood of injury as the body begins to tire and your running form can suffer.”
“It is important to stay tuned to what your body is telling you. We all go through mild discomfort and fatigue as we train for a marathon, that’s perfectly normal. However, pain is not okay. This may sound simple but listen to your body. If you feel the pain isn’t going away – stop! We can get so hung up on having to complete every single training run but remember it’s okay to rest and let your body heal and recover. The important thing is to get through the training without getting injured, so you’ll make it to the start line.”
Naomi shares her advice for running a Marathon
“Do schedule in regular massage. You should also treat deep tissue massage like a hard training day. This is because your muscles need time to repair and recover afterwards. Regular massage can increase circulation and blood flow, reduce muscle fatigue and soreness, increase flexibility, help prevent injury and relax you before a race.”
If you would like to book a Sports Massage please call 020 8332 6184 or email email@example.com. We’re offering a Marathon Massage special offer package throughout March and April. See below for details.
Boost your strength
Strong core muscles will be of enormous benefit in your running. In the final few miles of the marathon a strong core is what will keep you strong when your body tires. Exercises can include squats, lunges, plank, mountain climbers and burpees.
Rest and recover
Do not over run. Many people feel they need to run over 20 miles in marathon training and this is still common practice. But recovery takes longer and the risk of injury is greater. Remember, there is no physiological benefit to running over three hours. The adaptations in your body will still be the same, injury will be less likely and recovery will be much quicker.
Trust in your training
You’ve put the miles in over many months. Trust that your body has made the adaptations it needs to get you around the 26.2 miles.
This means cooking fresh healthy, non-processed food. There’s no point just doing it for a couple of days before the race. Incorporate it into your life now!
Listen to your feet
Are they heavy on the ground? Light steps will ensure so much less impact. Think about imagining a helium balloon on the top of your head to lift and open your shoulders.
Remember to breathe
This may sound simple but I cannot stress the importance of getting control of your breathing during the marathon. Steady breathing will allow you to conserve energy and get oxygen to travel to where it needs to go.
Control your mind
Towards the end of the marathon every part of your mind will be telling you it hurts and you want to stop. Keep going! Just keep putting one foot in front of the other because your body is totally capable of finishing.
More Marathon advice from our team
Don’t miss David Sliver’s advice for the day of the race.
Marathon Massage special offer package
Are you running in a Marathon this year or just need some regular maintenance treatments? If so then we have the perfect massage offer for you!
Book and pay for 6 x 60 minute Massage Treatments for £300.00* and save £60.00! (£10 off normal treatment price per session.)
This offer is redeemable up until 30th April 2018 and can be used with any of our massage therapists.
* Subject to availability and not valid with any other offer/treatment plan/discount.