March has officially arrived, which means one thing – running season is here! Whether you’re a seasoned marathoner or this is your first rodeo, there’s something about the crisp spring air that makes us all want to lace up our trainers and hit the pavement.
But let’s be honest. The road to the Manchester Marathon, which is only a matter of weeks away, isn’t all sunshine and rainbows (even though the weather is improving). It’s full of early morning runs, sore muscles, and the occasional existential crisis at mile 18. But don’t worry – we’ve got your back.
At Bodytherapy, we’re not just about fixing injuries when they happen; we’re all about preventing them before they can cramp your style (pun intended). So, here are some research-backed physiotherapy tips to help you make it to the finish line in one piece – and maybe even with a smile on your face.
- Strengthen Your Legs – Before They Start Kicking You Back
It’s easy to get obsessed with running long distances when marathon training starts, but you can’t forget about strength training. In fact, research has shown that runners who incorporate strength training into their routine are less likely to suffer from overuse injuries. We’re talking about reducing that pesky risk of things like ITB syndrome, shin splints, and, well, those annoying injuries that make you wish you’d just stuck to the sofa.
Physio Tip: Don’t just skip leg day! Work on building strength in key areas like your quads, hamstrings, glutes and calves with exercises like squats, lunges and calf raises. Your legs will thank you when you’re tackling that last 5K (and let’s be real – your glutes will look great too).
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Stretch Like It’s Your Job (But Not Too Much)
Now, we’re not saying you need to turn into a yoga guru, but flexibility is important. Tight muscles and stiff joints are a recipe for disaster when you’re clocking those long runs, and research suggests that dynamic stretching before a run (as opposed to static stretches) can significantly reduce injury risk.
However, a word of caution: don’t try to stretch your body into a human pretzel. Moderation is key. It’s all about releasing tension without overdoing it. So, focus on dynamic stretching (think leg swings, hip circles, and lunges) before your run, and save the deeper stretches for post-run recovery.
Physio Tip: Stretching feels great, but listen to your body. If your hamstring is yelling “stop”, it might be time to ease off.
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The Importance of Recovery (Or, “Why You Shouldn’t Run Yourself Into the Ground”)
We get it – long runs, faster splits, personal bests…but recovery is just as important as the running itself. Studies show that overtraining and not allowing enough recovery time can lead to chronic injuries. So if you’re feeling fatigues, take a rest day. Seriously.
There’s no medal for running on empty. Your muscles need time to repair, and if you don’t let them, you’ll pay for it with shin splints, tendinopathies, and possibly a bad attitude towards running. Trust us, we’ve seen it happen.
Physio Tip: Embrace rest days like you embrace a good cup of coffee. Active recovery (think swimming or cycling) can keep you moving without the stress on your joints. Your body will thank you on race day.
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Shoes: The Unsung Heroes of Your Running Journey
Let’s talk about the most important piece of equipment you’ll wear on race day – your shoes. No, not your “cool” trainers you wear to brunch. We’re taking about your running shoes – the ones that keep your feet from protesting mid-marathon.
Research suggests that wearing the wrong shoes can lead to a range of injuries. Are you using shoes that match your gait? Are they old and tired from too many miles? Time to get serious about shoe shopping.
Physio Tip: Head to a running store that can analyse your gait and recommend the right shoe for you. Don’t skimp on comfort and definitely avoid wearing new shoes on race day. Blisters are not a fashion statement.
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Why You Need a Physio (No, It’s Not Just for Injuries)
Here’s a little secret: physiotherapists aren’t just for when you’re in agony after your 15-mile training run. Regular visits in the lead-up to race day can help you prevent injuries, correct muscle imbalances, and even improve your running form.
In fact, seeing a physiotherapist now (before the marathon) means you’ll be way ahead of the game. Studies show that runners who undergo biomechanical assessments and follow physiotherapy protocols are less likely to suffer from common running injuries. A physiotherapist will help identify weaknesses, tight spots, or muscle imbalances that might lead to injury, and they’ll tailor a rehab or strengthening program just for you.
Physio Tip: A session or two with a physiotherapist can give you peace of mind and keep you on track. Trust us, your knees and hips will thank you for it. Plus, they can teach you how to properly foam roll – which is a life-changing skill!
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Taper Like a Pro
Here’s a fun fact, when it comes to marathon training, the final three weeks of your preparation should be all about tapering. It’s time to reduce your mileage, rest up, and let your body recover before the big race.
Some runners might make the mistake of cramming in extra miles in the final weeks, thinking it’ll give them an edge, but that’s actually a recipe for burnout and injuries. Tapering allows your muscles to fully repair and store glycogen for race day. So, no more long runs after the last week of tapering. It’s recovery time, baby!
Physio Tip: Use your taper period to focus on rest and nutrition. Cut back on the mileage but keep up with shorter, easy runs to maintain fitness. Your legs will thank you on race day when you’ve got more energy than ever.
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Hydration and Nutrition – Fuelling for Success
We all know hydration is key, but you’d be surprised how many runners forget about their water intake. Dehydration can cause fatigue, cramps, and general misery during your race. Proper hydration isn’t just about drinking water during the run – your body needs it all the time, especially when you’re logging high mileage weeks.
Physio Tip: Hydrate consistently throughout the day and pay attention to your electrolytes (supplements can help). Also, eat a balanced diet filled with carbs, protein, and healthy fats to keep your body running like a well-oiled machine.
In Conclusion: Let’s Make This Marathon One to Remember
The Manchester Marathon is just around the corner, there’s still plenty of time to fine-tune your training, stay injury-free, and stay strong. By focusing on strength, recovery proper footwear, and yes – seeing a physiotherapist – you’ll set yourself up for success on race day. And don’t forget to enjoy the journey – because in the end, it’s not just about crossing the finish line; it’s about enjoying the ride (or run) that gets you there.
Good luck and remember: you’ve got this!
References:
- Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633-2651.
- König, M., et al. (2018). The effects of strength training on injury prevention in runners. International Journal of Sports Medicine, 39(6), 445-451.
- Mujika, I., & Padilla, S. (2003). Physiological changes associated with the tapering in athletes: A meta-analysis. International Journal of Sports Medicine, 24(9), 678-687.
- Maughan, R. J., et al. (2012). Hydration and the marathon: Implications for performance and health. Journal of Sports Science and Medicine, 11(4), 563-573.
- Van Mechelen, W., et al. (1992). Prevention of running injuries by warm-up, cool-down, and stretching exercises. Journal of Sports Science, 10(4), 282-291.
- Willis, S. A., et al. (2018). The role of physiotherapy in the prevention and rehabilitation of sports injuries. Sports Medicine, 48(8), 1757-1769.