The Marathon Miracle… get your PB this year!

4th February 2019

The marathon training season has kicked off and is in full swing. The clinic is buzzing with ballot winners!

Welcome to part 1 of the 4 part Marathon Miracle series, you’re in for a treat.

The Why:

Let’s start at the very beginning.. what do you do before running? HOPEFULLY you warm up. The most common issue I see from runners is the lack of a warm up; and it is an issue that is so easily avoidable!

Keep reading to avoid needing to book in for knee pains in a few months, and save you £££ for a nice sports massage instead 🙂

People often confuse starting their run with an easier pace for a warm up. Running is actually a very stressful activity with forces of around 2.5x your bodyweight going through your body on each step. Would you stroll into the gym and deadlift or squat your body weight without a warm up? (I hope not!)

I know I know.. marathon training is already time consuming, but trust me, it’s not nearly as time consuming as having to go through a full injury recovery process or surgery *ouch*.

Aerobic capacity has various components which most training programs target correctly by mixing speed work, long runs, intervals etc. You need mileage to improve your aerobic capacity: you need to keep running.

Neuromuscular control does not necessarily improve with running, it can actually get worse with poor technique and training through niggles that change the gait pattern, setting you up for injury. Focused practice is what’s needed to improve your brain-to-muscle connection.

This is where a proper warm up is essential.

If you look at your warm up this way, you’ll see that it’s not a waste of time, but an essential part of your training journey, helping you improve your running efficiency, delay fatigue and stay injury free… #selflove

“Your warm up should be around 10 minutes long; it should be specific to YOUR needs and weaknesses.” 

The How:

Here are some physio focussed guides to get you started but if you have past injury or start to feel a niggle please book in for preventative physiotherapy.

  • Get your blood flowing and your CV system ready for the run – start with a walking pace exercises, slowly ramping up.
  • Warm up soft tissues – encouraging the brain to communicate and activate more muscle fibres, improving timing so that your stride can be more efficient.
  • Don’t OVER stretch/over-mobilise – you want to keep some tension in the muscles, to keep them reactive: when faced with the force of hitting the ground your muscles need to act like a spring.

We will include some warm up videos in our next newsletter, so keep you eyes peeled guys!

Sharing is Caring

Leave a Reply

Your email address will not be published. Required fields are marked *




Rather than the belief that no exercise should be undertaken, there are many benefits to exercise during pregnancy, as many health advisors recommend...

read more

The importance of recovery after exercise


When performing exercise, whether it is running or weight training, you are stressing your body in different ways. This can cause physical changes, such as the breakdown of muscle tissue, depletion o...

read more



sign up for 10% OFF

Note: We'll never share your email.


118A London Wall, EC2Y 5JA

We are based on London Wall, City of London, moments away from a few of the main underground stations. Our closest tube stations are: Moorgate, Liverpool Street and Bank stations.


Opening Hours: Mon: 7am – 1pm | Tues: 1pm - 8pm | Wed: Closed | Thurs: Closed | Fri: Closed | Sat & Sun: Closed
Emergency appointments may be available outside our opening hours.

020 737 484 92