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.
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.”
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!