PHYSIOCARE TWYFORD
T 0118 934 4055
E physio@physiocare.co.uk
PHYSIOCARE EARLEY
T 0118 966 4585
E physio@physiocares.co.uk
PHYSIOCARE NEWS & EVENTS
Half-marathon runners need rest and carbs says local Physio
Rest, stretching and building up glycogen (energy) stores in muscles through high carbohydrate intake should be the focus this week for runners preparing for Reading’s Half Marathon on Sunday, according to Earley physiotherapist Elizabeth Jones.
“It is essential that they focus on cutting down their running miles this week, giving their bodies a chance to store energy for the coming race,” advised Elizabeth who runs the Physiocare clinics in Earley and Twyford. “Runners should avoid the temptation to get a few extra miles of training in and focus instead on remaining supple through stretching, reducing the risk of injury on the day.”
Massage is another thing to avoid in this final week, Elizabeth said, unless it has formed part of your training programme on a regular basis. “The benefits of sports massage are huge in terms of improved range of movement and mobility, but if runners decide to have a massage for the first time in this final week, it could change their range of movement and affect their technique. It would definitely be best to wait until after the race to ease aching muscles through massage.”
Other top tips in this final week include:
- Rest for the last two days prior to the race to build a high energy store in the muscles – great for endurance
- Load up on complex carbohydrates, wholemeal pasta and rice, potatoes, fruit and vegetables, porridge etc. These should account for around 65% of your diet.
- Fluids – keep hydrated and avoid diuretics such as tea and coffee and alchohol
- Retain usual salt levels in your diet – don’t look for low salt options as excessive hydration combined with low salt intake can lead to hyponatremia, a rare but serious condition
- Don’t try anything new! It’s definitely NOT the week to suddenly take up salsa lessons!
- Treat any ongoing injuries through rest, stretching and ice to reduced any swelling
- If in doubt, speak to your physiotherapist to check things out.
Physiocare provides running technique gait analysis and one-to-one training programmes at its Twyford-based Body Management Gym call 0118 934 4055