6 Steps to get you across the finish line feeling STRONG this Marathon Season
by Lucy Armstrong, Sports Therapist at Active Health
It’s that time of the year again – Belfast Marathon time. Each year, I think about training and running the Marathon in its entirety (and hopefully one day I shall), but for this year I am solely completing a leg (8.5km) as part of a team with my hockey girls.
As a non-runner (unless strictly chasing a ball or an opponent on the hockey pitch), the premise of running 8.5km just because I can, is a daunting task. I hear many patients and friends, talk about the elusive ‘running bug’, however personally from my running experience – I am very much yet still to find it! I find it hard when running to pace myself, and also to continue to motivate myself – as I honestly tend to get bored, that paired with the horrible weather, blisters and muscle aches – seemingly road running is more difficult than I had anticipated.
However, as we approach the final week before the big day, I thought I would share some useful tips, and what has helped me during my limited running journey to date!
Step 1: Invest in Good Trainers
Go to a podiatrist, or seek footwear advise. This will help you understand whether you need a neutral running shoe, or whether you need extra support in specific areas e.g. arch support. Do this well in advance, and gradually start to run in the new trainers – your feet will need time to adapt!
Step 2: Gradually Build Up Distance
If you are starting from scratch, programs such as couch to 5km are great in helping you plan and progress your running! If you have a starting distance, such as regularly running the 5km park run at the weekends, make sure you are gradually increasing your distance over time – this will help maintain your pace per km as you start to run for longer!
Step 3: Make Sure you are Enjoying your Runs!
Whether that means running with a friend to socialize, incorporating a run into part of a day-trip, or choosing a scenic route to get your miles in!
Step 4: Do Not Skip the Post Run Stretch!
Often, with road running, muscles tightness and soreness can present post longer runs – so set aside 10 minutes when you get back from your run and make sure to stretch. If you would like any advice on stretching, check out our Instagram reels!
Step 5: Strength Work
As a regular to pilates; both in teaching and partaking in classes, I have found great benefit in day to day life, and also when running, from the strength and core stability, and greater mobility Pilates has given me. If you are running as part of a team, or alike, running the entirety of the Marathon, it is important to complete strength-based exercise to compliment your running. Whether that is in Pilates, the gym, or at home – regular and consistent strength training is a key to running success.
Step 6: Recovery
After a run, food and water intake can help aid recovery by replacing lost energy stores. Prioritizing protein rich foods, in combination with high-carb meals, can assist greatly in both muscle recovery, and refueling of energy. As a pescetarian, I can find it hard to attain enough protein from a fish source, but I have found some great vegetarian alternatives such as lentils and chickpeas, which helps me to incorporate more protein rich foods in my meals. As well as nutrition, I also personally find, that regular soft tissue massage helps me to maintain good mobility and flexibility, as well as easing muscle soreness after periods of increased exercise and activity. I aim to go for a massage every 4-5 weeks, with routine stretching in between to keep me supple!
I think the main point to take away from my running experience to date, is to listen to your body!
Not everyone is made up for endurance-based sport (I know I’m certainly not, coming from an athletics and hockey background), however, you can train your body to adapt and try new forms of exercise – just be patient! For me, running will never be my favorite form of exercise, but I aim to stick with it post completion of my marathon leg to aid my overall fitness, and with the aim of someday running a longer race and finding that running thrill everyone chases.
For those of our lovely patients and clients who are running the marathon or taking part in the relay, we wish you the best of luck! And for those who aren’t, get out to support where you can!
