Race day and recovery tips following
your marathon
1. Get your running kit ready the night before. You don’t want to be stressed looking for your favourite socks on the morning of the race. Also, make sure it is kit you’ve worn before and feel comfortable in. 2. Get up early on race day. This allows you plenty of time to get ready, eat, mentally prepare for the race. 3. Get to the race early. You want to ideally get down to the start at least 1-1.30 hours before the race starts. This will allow you to drop your bag off (if you need to), go to the toilet, warm up (essential) and soak up the atmosphere and excitement before the race. 4. Only drink small amounts of water before the race. All the excitement and nerves will almost certainly increase the urge to find the nearest toilet at the start of the race. Whilst it is important to keep yourself hydrated it is recommended to only drink small amounts. 5. Start steady and slowly. Due to adrenaline and excitement, people have a tendency to go too fast at the start of a race. You will see people racing past you but resist the temptation to break your pace (a lot of the time you will find yourself catching and overtaking these people towards the end of the race). 6. Drink and eat throughout the race – start to finish. Although you won’t feel thirsty or hungry at the beginning it is important that you start taking water on board and food at set intervals in order to keep water and energy levels at the right level throughout. When you’re thirsty it’s already too late. If there’s even a five per cent drop in hydration levels your performance will tail off. 7. Once you are comfortable with your pace you will find that you will be running with the same people around you for most of the race. Try to run off a rival’s shoulder, about four yards behind them, because the ‘hole’ they make in the air will suck you along. You can save ten per cent more energy by doing this, especially in windy conditions. 8. Immediately after the race try and eat a small amount of food and a sports drink to increase your sugar levels quickly. 9. Wrap up warm – shortly after completing the race try and make sure you have some dry clothing to get changed into. 10. Try to avoid any deep tissue massage immediately after the race. If you do decide to get a post race massage it should only be gentle effleurage techniques to assist with circulation. You are better off slowly walking around for short periods followed by lying down putting your legs up to try and circulate and remove all the lactic acid that has accumulated in your legs. If you are brave enough a cold/ice bath for 15 minutes is ideal at speeding up your recovery. |
NEW SERVICESThe Central Health Inpatient team are now helping to manage the Pensioners Therapy Services at The Royal Chelsea Hospital |
New domiciliary service at HighgateThe inpatient and outpatient physiotherapy service is getting busier and busier at Highgate Private Hospital. We’ve also introduced adomiciliary service, meaning patients who are not able to come in to the clinic can be seen in the comfort of their own home. Often this can reduce the chance of re-admission to hospital, or, in some cases, avoid admission all together. OTHER NEWS20,000th patient at Chancery LaneIn March our City clinics celebrated their 20,000th patient. What an amazing milestone for the clinic which started with one room and two therapists but is now a team of more than 10+ physiotherapists as well as podiatrists, nutrionalists, massage therapists, Pilates instructors and personal trainers (and that’s not even including our other sites!!) 10 year anniversary at CHP, celebrated by Chris Pinches‘It is amazing to think I’ve been at Central Health Physiotherapy for ten years now. It has absolutely flown by. I’ve seen the company change a lot throughout that time, ridden out the worst economic recession in history and since then I’ve seen the company grow from strength to strength. Respected and trusted by our many referrers, appreciated by our thousands of clients and loved by our loyal staff, Central Health really has been a pleasure to work for. Many happy memories and I’m sure many to come.Thank you to everyone I’ve worked with over that time. Onwards and upwards!’ CHARITYLucy Butler’s selling her wedding dress to do her first triathlon!Lucy Butler is due to compete in her first triathlon this coming June. She is raising money for Leukaemia and Lymphoma. In order to compete in the race, Lucy is selling her wedding dress to buy her bike. This particular charity is very close to Lucy’s heart for many reasons, one of them being her 4 year old page boy at her wedding last year has leukaemia. Due to the hard work of the charity and kind donations he is doing extremely well. Natasha Price, MD, will also be raising money for Leukaemia & Lymphoma in memory of her father by cycling the 100 mile Prudential London to Surrey race in August. Good luck to both! NEW PEOPLEShefali DesaiShefali has joined the Chancery Lane Physiotherapy team as a Specialist Musculoskeletal Physiotherapist. She joins us from Guy’s and St Thomas’ Hospital where she worked in various specialities including upper limb, lower limb, spinal, women’s health and hydrotherapy. She has experience of the private sector and she enjoys both the gym and Pilates. Having already completed her Matwork Pilates training, she will be progressing to her Pilates Class Instructor training in June. Scarlett McCallaScarlett has joined the team at our Chelsea clinic as an admin and hydrotherapy pool assistant. Since graduating from Edinburgh University in 2013 with a Biological Sciences degree, Scarlett has worked within the third sector, at both large HIV support and youth charities. Recently she has turned her path back to science and is currently in the process of applying to become a physio. Jennifer SharpeJenny started working for Central Health Physiotherapy at Chancery Lane in December 2014. Following 6 years working in NHS hospitals in Sheffield, she moved to London. She has also previously worked in Ghana, for a Premiership football team academy, as well as providing physiotherapy for the London Marathon and International Racketlon Championships. She has an ongoing interest in sports injuries, particularly of the lower limb, and is currently studying for a Masters in Sport and Exercise Medicine. CONGRATULATIONS There have been lots of exciting things happening since the last newsletter… Masters completed!A big congratulations to Jane Attard on completing her Post Grad MSc in Neuromusculoskeletal in Physiotherapy. After a short break during the Masters Jane has finally completed her dissertation. Well done Jane! Marathon completed!Another big congratulations to Abby McKenzie who completed the Barcelona Marathon in 4 hours 4 mins. Incredibly it was a whole 30 mins faster than her London marathon time 3 years ago! Abby explains one of the fundamental differences to her beating her previous record was the preparation and planned training. which included Pilates. You can read her marathon experience in the Central Health blog WeddingCongratulations to Hema who recently married Nick Rowe in her home country of New Zealand. They are also planning to celebrate back in the UK during the end of May bank holiday weekend. New BabyAnd finally congratulations to Claire-Anne Rutherford and her husband Duncan on the birth of their baby boy Arthur Maxwell. |
Comments