Brighton Marathon training advice
Brighton Marathon training advice with the physiotherapy team from Nuffield Brighton
Hello from Carolyn Render, Victoria Mayes, Martina Bisping, Chris Rosam and Owen Harris – the physiotherapy team at the Nuffield Brighton, and welcome to our first Brighton Marathon advice column. In the run up to the Brighton Marathon on 6th April 2014, we will be bringing pre-marathon consultation sessions to you here, focusing on some of the common problems and injuries runners may face during the journey of training for the marathon. We will be providing advice, from how to maintain your training to preventing those irritating niggles becoming an injury.
The festive season is well upon us now, but it is important when looking to complete a marathon that the build-up and preparation start early – and it needs to be kept at a consistent level despite dark mornings, cold weather and a diary full of Christmas parties! Below are our tips for keeping your training up over winter, so you are still where you need to be in terms of fitness levels by the time the Brighton Marathon comes around.
• Pay extra attention to warming up and stretching. The cold weather raises the risk of injury, so spend a few minutes longer than usual warming up and stretching. Invest in some suitable warmer winter training clothes including layers and windproof tops.
• As tempting as all of the chocolate and typically fatty foods that you will find yourself surrounded by over the festive period are, aim to keep to your normal healthy habits. Have an energy drink or a snack 30 minutes prior to your running sessions or a breakfast of slow release carbohydrate such as porridge. Post run foods – fast release carbohydrates and protein – plus adequate hydration will help in the recovery of your body.
• On frosty days avoid the risk of injury on slippery, icy roads by training indoors; treadmills, cross trainers and spin classes are all good ways of maintaining aerobic fitness, or wait until later in the day when the ice has melted.
• Some runners find the cold dry air can make their lungs feel painful. Breathing through a scarf for the first 5-10 minutes of a run can help to moisten and warm the inhaled air, gradually acclimatising your lungs to the nippy outside air temperature.
That’s all from us until after the New Year – in the meantime, keep up the good work and Merry Christmas and a Happy New Year from the team.
Are you running the Marathon? If you have any questions you would like to ask our team of expert physiotherapists email editorial@thelatest.co.uk with ‘Ask Nuffield’ as the subject line. We will be printing and answering your questions in our column, out in Latest 7, on the last Tuesday of every month.
If you have a problem which requires Physiotherapy (assessment, treatment or advice) please do not hesitate to contact us on 01273 627011.
Nuffield Brighton, Warren Road, BN2 6DX.
Nuffield Brighton has recently undergone a £7million refurbishment which has involved a complete overhaul of its interior and upgrade of its technical facilities, including establishing a state-of-the-art digital theatre complex. This will significantly enhance the hospitals offer of minimally invasive surgery and facilitate upgraded high definition endoscopy and laparoscopy equipment. On top of this, Nuffield Brighton has new patient bedrooms and outpatient consulting rooms with 5-star facilities and services.
