Marathon runner tying their trainer

5 Tips for avoiding injury when marathon training

by ExerciseInjuryMarathonRunning

As we approach marathon season, we’ve put together a guide of top tips to help with your training regime.

  • 1. Gradual Progression

One of the most important tips to avoid injury when training for a marathon is to gradually increase your training. This includes the length or your run and the intensity at which you run. Increasing your distance and pace simultaneously can be the perfect storm for a potential injury. To prevent an injury from happening, try to have a clear plan of how you will increase your mileage. Some marathon providers will offer training plans, so it’s always good to check in with them.

  • 2. Strength Training

Strength training is a super important component of marathon training to support hips, knees and ankles. Keeping the legs strong helps them cope with the demand of training, but also to prevent common running injuries. Try to incorporate strength training into your training regime; this can be in all different shapes and forms such as Pilates, gym work outs and home work outs.

  • 3. Proper Footwear

Having the correct footwear is crucial to preventing injuries during marathon training. Everyone will be different in what footwear works best for them, and keep in mind that wearing worn out shoes can provide additional stresses to the lower leg. It’s recommended to replace your running trainers every 300-500 miles; this may sound like a lot but if you are also walking in them it soon adds up!

  • 4. Rest and Recovery

Rest and recovery is vital when training for a marathon. Overtraining can lead to injuries not only because you’ll be overloading your joints but due to fatigue. Mixing up your cardiovascular exercise by including swimming or biking will also reduce the load on your joints. Make sure you include rest days in your training plan and allow your body to recover.

  • 5. Listen to your Body!

If you are experiencing pain and discomfort whilst training it is vital that you address it. Ignoring it could make it worse and lead to a more serious injury. Make sure to seek professional advice if you are suffering with aches and pains.

If you need advice with your training or are suffering with aches and pains, please get in contact with us on 01621 927645.

Post pregnancy gentle exercise

Exercise after pregnancy

by ExercisePregnancy

There is very little advice out there for women returning to exercise after birth and the aim of this blog is to collate all the information you need to safely return to exercise after birth.

There are a few main points to be aware of when considering going back to exercise after pregnancy. The first is that your lower back and core abdominal muscles may be weaker than they used to be. The second is that your ligaments and joints are more flexible after birth, so there is an increased risk of injury. Pregnancy hormones stay in your body for up to 3 months after pregnancy, meaning the laxity in the joints, muscles and ligaments will remain for that period of time as well. For those mothers who breast-feed their baby, the hormones can remain for 2-3 months after breast-feeding stops.

 

Exercise Prescription for natural births:

6-12 weeks Postpartum:

  • Begin pelvic floor and deep abdominal exercise from 1-2 days
  • Gentle walking when pain allows (within first week)
  • Gradually increase walking distance and speed (10% each week)

6-12 weeks Postpartum:

  • Pelvic floor assessment recommended before return to high-impact exercise
  • Pilates is very beneficial
  • Continue to progressively increase intensity 12 weeks +
  • Return to running/high impact exercise can be possible

Tips for Returning to Exercises:

  • If you are breastfeeding, then feed before exercise to increase your comfort whilst exercising
  • Drink plenty of water
  • Seek help if it does not ‘feel right’

 

Exercise Prescription for C-sections:

If you have had a C-section the advice is slightly different. During the first 6 weeks it is advised that you allow your body to fully rest and when your baby has their 6 week check-up, speak to the practitioner about returning to exercise. It is also advised to see a Woman’s Health Specialist or a Sports Therapist/Physiotherapist who has worked with lots of postpartum women. They can guide you through the best way to get back into exercise and normal life.

 

Postpartum can be a strange time, and getting to understand and navigate your new body takes time. If you have any aches or pains, it is always best to get them looked at and taken care of. If you have any questions you can book a call with Lauren, our postnatal recovery expert. 

BOOK A PHONE CONSULT WITH LAUREN