Exciting news - We are pleased to be supporting Laura Hembling our podiatrist in training for the London Marathon
Over the past few years I have trained for and run a few half marathons, I have always enjoyed running but would train for an event and stop running once I finished it. I was never very good at training well and relied on my body just to perform on the day. However when I found out back in October that I had secured a place in the London Marathon I decided I had to change this if I wanted to stay injury free and run the best time at the marathon I could.
I started to gradually increase my total weekly running mileage between October and the new year so that when I started my official training program (totally new to me!) it wouldn't seem like such a shock.
So far I am a week and a half into this program and its been tough! Having the motivation to get up and get out in the wet, windy weather in the dark on my own has been hard, but the thought of the money that I am raising for Alzheimer's society is definitely helping me. I have been trying to varying my training to stop me getting bored and to help all aspects of my running. I have started doing some interval training to improve speed, some steady long running ( I have 12 miles to look forward to this Sunday!)
I am going to be updating you on my progress as my training steps up and I will be discussing a condition of the week explaining some of the common injuries that long distance running can bring. But to get started here are my top tips for reducing the risk of injury:
- Have a foot check with a Podiatrist- this will ensure that your feet are healthy for what you are about to put them through, they can look at you trainers as well to make sure they are suitable
- Always warm up and cool down, its vital to prepare your muscles before a run and to stretch them afterwards to reduce the risk of muscle strains/pulls or tears
- Gradually increase your running- doing too much too soon will put your body at risk of injury, especially if you are not used to running
- Build in cross training - instead of running 4-5 times a week, look at building in a cycling/swimming/group exercise class in, this will give you running muscles a break to recover whilst also working on strength and cardiovascular work
- If you feel pain, then rest and seek support from a Podiatrist or Physiotherapist.
Written by Laura Hembling
Podiatrist and Diabetic Foot Specialist at The Basildon Practice
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