Running a marathon?
29th March 2011
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There’s just 3 weeks to go until Marathon weekend.  If you are training to run 26 miles – by now you will be realizing it for the challenge it is!!

Having already ran 100's of miles during training - what do you do when all those little niggles that were under control, start to surface and you still have 2 long runs to do before the big day?

How you aid your recovery is the most important thing - after each run and especially after a longer run

A few very useful tips to help you:

Stretching - never rush this hugely important step, aim for 10 minutes after each run, gently stretching your calves, hamstrings, gluts and quadriceps. Hold each stretch for between 30 and 90 seconds.

Rehydrate - you can lose up to a litre of fluid an hour.  So post stretching routine, drink a good sports drink or mix a little dioralyte with some water to replenish lost salts and fluids.

Knee, ankle or foot pain?  Ice baths are especially effective.  Start with cold water first, adding the ice 2 minutes later. Try to last as long as you can - more than 10 minutes you are a gold medal contender! You will be amazed at the recovery affects.

Compression - compression socks may not be the slinkiest item to wear in bed at night but they do help aches and pains! A swim the following day is also hugely effective as the compression of the water against your limbs helps remove the lactate.

Massage - not only will this aid your performance but is also a well deserved reward when you are training hard read more.

The Waldegrave Clinic has worked with many of the worlds top athletes and is particularly specialist at treating sports injuries

A Pre / Post Marathon Check Up can help your body enormously, improving flexibility and strength.

To book an appointment please call 020 8943 2424  

Good luck!

The Waldegrave Clinic Team

Opening hours: Mon - Fri  8am - 7.45pm  Sat  8am - 1.45pm  
82 Waldegrave Road, Teddington, Middlesex, TW11 8NY

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