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VLM 2018 Update #4

Virgin London Marathon 2018
Update #4


Hi all and welcome to our February VLM Update! Can you believe we’re only eight and a bit weeks away from the London Marathon! We hope your training is going well and that your motivation has stayed strong through this cold weather!

In this issue we will be touching on what to do if you have encountered a niggle, sports psychology, staying healthy and of course some training tips!

But first things first! Have you booked a half marathon yet? If not, we strongly recommend you do this now! And if you don’t feel ready for a half marathon, book a 10km race.

It's very important to practice for your race day and the best way to do this is by entering other races! Practice your routine: setting out your kit the night before, breakfast, picking up your race number, using the toilets, keeping warm before the race, calming your nerves, etc.

Practice, practice, practice.

Forthcoming races

Visit our website for more dates

What to do about a niggle

Six weeks into your training, you are most likely feeling little niggles here and there.

Here are some steps to try and handle these on your own:
  1. Look at your trainers
    Are they old and need to be replaced? Are they new and not the right fit for you? Are the laces too tight? 
     
  2. Warm-up and cool down
    If you have not implemented a proper warm-up and cool down, it’s time to start! As you increase the miles, your muscles need proper pre and post stretching to ensure they recover properly and are not overstrained. A combination of foamrolling and stretching is key.
     
  3. Recovery meals/ snacks
    After your run, it's important to refuel the body with protein. Protein will help the muscles recover properly before your next run. For specific nutritional information, you should contact a registered dietician.
     
  4. Foamrolling and epsom salt baths
    If you’re finding that you have a hard time recovering between runs and feel sore, try implementing foamrolling daily and an epsom salt bath after your weekly long run.
     
  5. Seek help
    If you have checked off each of the above points, it may be time to have that 'niggle' assessed before it turns into a more serious injury. 

We recommend that you have a niggle assessed if it gets worse when running; if it continues after 24 hours of rest; if there is Swelling, Heat, Altered function, Redness or Pain (SHARP); if your gait is altered when running or if it keeps you awake at night.
 
Contact us for advice

Sports psychology


As the runs are getting longer, the motivation to push through can get difficult, especially in this cold weather.

Have a read over some useful tips from sports psychologist, Andy Preston.

These will not only help during your run, but through the course of your training as well! 
 
Read more

Speed work: Fartlek training

Are you finding it difficult to progress your long runs? Maybe you feel like your lungs can’t keep up or your legs won’t go as fast as you want them too.

Try to incorporate some Fartlek training into your programme.

The term Fartlek means “speed play”.

During a Fartlek session, you will vary your speed for different distances. The goal is to run fast in short bursts (50-1000m) and then use an easy jog to recover and repeat.

Click here for some examples of Fartlek training.
 

Find out more

Staying healthy

While training for a marathon is a grueling process, it is important to take care of yourself outside of training.

Start off by ensuring you are getting the proper amount of sleep, staying hydrated and eating healthy.

A balanced diet full of vitamins and minerals will help to keep the immune system strong and fight off the common cold this winter.

Remember not to use your training as a method of weight loss. You are training for a fitness event and your body needs the proper fuel to guarantee proper recovery; this is not the time to reduce your calories.

Be smart about your food choices; think of filling your body with quality food sources so you can get quality training in return.

Advice from a London Marathon runner

This month we have advice from Orion Harrier, John Hanlon.

John is a marathon vet! He has completed 28 marathons all over the world and leads the Orion Harriers' marathon training group.

His advice is highly valued among many runners so don’t miss out on this opportunity to read his top marathon training tips!

Click here for the advice he wants to share with everyone…
 
Read More

Our Jess is running VLM 2018!

SV sports therapist, Jess, is running the 2018 London Marathon. And it's her first marathon!

She'll be blogging about her experiences and going through everything you're going through.

If you're writing a training blog or have any photos you'd like to share, please contact us on reception@svsportstherapy.com or tag us on Facebook or Twitter.
With less than nine weeks left to go, training is heavy, races are upcoming and the body is being worked hard!

Remember that your rest days are as important as your training days, nutrition is key for recovery and your warm ups and cool downs are vital! Happy training everyone!

Please let us know if you have any questions about any of the information we have provided. We are here to help!
If you would like any help/ advice, please get in contact with us:

07904 116757
reception@svsportstherapy.com
www.svsportstherapy.com
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