It’s that time of year again when spring is in the air and training is at the forefront of a runners’ mind as the London Marathon approaches. Even if you are not doing this fantastic event, the Bristol 10K is in May or you may be thinking about doing something slightly less daunting such as the Race for Life in July. It is very important for all runners to enjoy the training for the event and avoid injury pitfalls before you even get to your big day. Blue Sky Sports Physiotherapy Staff would like to remind you of a few helpful hints to see you on your way!

We are also here to offer any one-to-one advice or consultations should you need it by calling 07887 612273 or booking in at the leisure club reception.

Helpful Tips for Participants

Have the right kit – Running shoes are designed by Biomechanists now to cater for an individual’s foot type. So depending on whether you are a hyper pronator or have a stiff supinated foot or lucky enough to have perfect foot biomechanics, there is a shoe that is most suited for you. Shoes can be neutral, motion controlled, stability or cushioned. If you are serious about your running and want to avoid injury or pain, it is wise to seek professional advice regarding your foot type and biomechanics. Reputable running shops are able to assess this for you but some prefer to see a qualified Sports Podiatrist. Ace Feet in Motion provide this service at our clinic on Thursdays and can advise you on the correct trainers to buy for your specific foot type. If you have more complex foot biomechanics or specific injury problems, a customised orthotic may also be advised and again it is important to seek professional help in this instance.

Follow a training programme – A structured training plan will ensure you do not overload your body and allow sufficient rest periods for recovery. A complete training programme should also include stretching, strengthening of all muscle groups, core and stability training to ensure you are injury free. A structured training programme for a specific event is helpful in guiding you through tapering up and down before the big day so that you are at your peak of performance at the right time. If you cannot run 15 miles comfortably before a full marathon or 9 miles comfortably before a half marathon you may not be fit enough to enjoy or manage the distance in safety. A training diary is also helpful in keeping you on track and by also allowing you to record how the programme worked for you.

Rest and recovery – Never underestimate the need for specific techniques for recovery after your runs and getting a good amount of sleep. If you’re brave enough, ice baths are very effective at assisting the body and muscles to recover after intensive training. Massage is helpful as is swimming or doing low intensity cardio sessions on equipment such as the bike and cross-trainer.

Diet – As you increase your running, you need to make sure you adapt your diet. Running will burn off calories and if you are looking to maintain your weight, you may need to increase the amount you’re eating to do this. It’s important you eat a healthy balanced diet that contains carbohydrates, fats, proteins and vitamins and minerals. If you’re deficient in one of these areas your body will not be as strong, which will affect your running. A diet higher in carbohydrates and lower in fat will help provide you with the energy you will need to run. Prior to the event a carbohydrate rich diet is required to load your stores to keep you going.

Fluids – Losing just 5% of your hydration will make it almost impossible to complete your run. Weighing yourself before and after your training runs will give you some idea of your fluid losses; hotter conditions will mean higher fluid loss and cooler conditions lower fluid loss. It is also dangerous to drink too much fluid and many novice runners fall victim to this condition of hypernatraemia. For runs of less than an hour, water alone is sufficient for hydration. Over an hour, sports drinks with 6% carbohydrate concentrations are designed to provide calories in a form that can be absorbed with a decent proportion of fluid. You will need to experiment to find one that suits you. However, if you’re out for a long run, carrying a large, often unwieldy bottle of liquid is not to everyone’s liking, so another option is a gel. These are a much more compact option, usually in a squeezy pouch that slips into a pocket or bum-bag. Some gels do, however, need to be taken with water, which means you still have to carry a bottle of water with you. They are also quite sticky and in some cases very sweet, so definitely take some getting used to.

Listen to your body - Don’t ignore pain as this seldom resolves by itself. Injury that stops you from training is unfortunate but most injuries can be prevented or easily treated. The big ‘5’ running injuries are runner’s knee, plantar fasciitis, Achilles Tendinopathy, shin splints and iliotibial band syndrome. Seeking expert help can save you from missing valuable training time, the event itself or long term problems. Blue Sky Sports Physio’s are very experienced in dealing with all these conditions with the most current and evidence based techniques.

Sports Massage - As your running distance increases there can be a cumulative effect of muscle tightness, which can start to cause aches and niggles. Sports Massage can help to alleviate this.

There are great websites for runners to seek more information on the above topics by if you prefer a more personal approach, please do not hesitate to contact us.

Good Luck.

Donna Sanderson-Hull

MCSP HPC SEM PGd