8 WEEKS TO GO AVOID MAKING INJURIES WORSE

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1 8 WEEKS TO GO AVOID MAKING INJURIES WORSE MANAGE INJURIES Injuries and minor niggles are sadly part of training for a long distance running event. Don t ignore them - get them treated! NEED INSPIRATION? If you re feeling a little flat and need some inspiration, this video will warm your heart and inspire you to keep training. KEEP STRETCHING It might be boring, but stretching is essential to help keep you injury free. We explain why it s important.

2 Aim of the week Years ago, I did a talk for a group of people training for a marathon (not London) and when I opened it to the floor to ask me questions, most of them were about injuries - both their prevention and treatment. The one thing that stood out more than anything else, was the number of runners carrying injuries who simply refused to rest or cross train. What amused me most of all was the way nearly everyone tried to negotiate with me to trim down my suggestion of 1 weeks rest to 3 days - as if I made the rules of injury recovery. Injuries - they happen After at least 8 weeks of regular running under your belt, there is every chance you will be carrying a niggly injury of some description, but it s how you manage that niggle which will ultimately determine how much it will affect the rest of your training. Common sense always has to prevail and ignoring certain warning signs through sheer stubborn mindedness is on the one hand admirable but on the other hand - incredibly stupid. You can t negotiate with your ailments, so please, if you are currently carrying an injury and aren t at all comfortable running, do yourself a big favour and rest up. You still have time to get your fitness back up, but continuing to run on a painful knee, ankle, hip or foot is only going to make it worse and completely ruin your race. So, the aim of the week this week is two fold. One you should be able to comfortably run miles by now, so this is a good chance to practice drinking whilst you run. Some runners find this difficult, so on you next big run take a specialist running bottle with you and practise taking some slurps you ll have to do it on race day, so it s well worth trying to get used to it now. Two if you have an injury DON T MAKE IT WORSE. If it needs rest, then rest. Don t mess things up now you ve come too far to make a stupid mistake. Book in to see a physio if necessary it could be the best money you ve ever spent.

3 Inspirational Video of the Week Right now, you may be finding that training is getting tough. With 8 weeks to go, many runners feel emotionally and physically exhausted and the temptation to throw in the towel seems the most logical thing to do. This is exactly why this video has been chosen for you to watch before you make that decision. The story behind the video above goes something like this: One day, a boy asks his Dad if he d like to go for a run with him. Despite having a heart condition, the boys Dad agrees. The boy loves it. The experience of running with his Father gives him a new lease of life and the sense of escapism that running gives him, leaves him desperate to do it again. So, not long afterwards the boy once again asks his Dad if he ll go for a run with him but this time he wants to run a marathon. Once again, despite being in his 50 s, the Father agrees, so they enter and compete in their first marathon together. As time goes by, the joy that running with his father brings the young lad is so overwhelming that he asks his Father if next time they could race in an Iron Man together... The unconditional love that a Father has for his son could mean there was only one answer to that question.

4 Injury tip of the week - Stretching As your weekly mileage really begins to build and approach 30+ miles a week, your muscles are increasingly more likely to become tighter, as the demands of exercise and consequent muscular contractions cause them to shorten. Although some runners seem to be immune to significant muscle shortening, others (the majority) tend to find that after long or hard training sessions, the key running muscles such as the calves, the hamstrings, the quads and the hip flexors get really tight. This tightness can lead to a pulling on vital skeletal structures and tendon attachments such as your pelvis, heel and knee cap potentially leading to inflammation and injury. Think of your skeletal structures as a ships mast and your muscles are the supporting guy ropes. If one of your muscles becomes tight, it pulls on the mast (ie your pelvis) and causes an imbalance. If you continue to run with this imbalance, overtime, the extra tension that the guy rope is under can lead to a strain and a whole host of complications. By stretching your muscles regularly, you can ensure that you reduce any unnecessary tension in your muscles and tendons and improve your chances of remaining injury free for the remainder of your training. To learn more about stretching and how to stretch properly, click on the video above or visit the GH Training Video Library where you ll find a series of stretching videos. Simply use the video filter and find the stretching video(s) most suitable for you.

5 Nutrition tip of the week Are you eating healthily? The difficult thing about eating the right food is that, often, some of the things we think are healthy are in fact either bursting with hidden fats and/or salt, or contain vast quantities of hidden sugar. This is bad enough for you when you are leading a sedentary lifestyle, but when you eat poor-quality foods when you re in training for a marathon, it can have a serious impact on how you feel and how well you perform in training. To give you an idea of some of the hidden nasties out there, here are a few obvious ones, plus some that might surprise you. A single Big Mac contains approximately 490 calories to expend that much energy, you d need to run just under 5 miles. A Starbucks grande Caffè Latte contains 223 calories this will take just over 2 miles, or 20 minutes, of running to burn off. A small (175 ml) glass of wine contains approximately 150 kcals so just two glasses in the evening will take you about three miles of running to burn off. Even a couple of healthy eating sausages can contain up to a third of your recommended daily allowance of salt. Even the most innocent and healthy looking of snacks can have some pretty awful things in them, so always have a good look at the label of your favourite snack and make sure that it isn t excessively high in sugar, salt, fat or other rubbish. You are what you eat and come race day, you do not want to be fuelled on something that is inherently bad for you.

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