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How to Prepare For Your First Marathon


First thought, how am I going to run 26.2 miles!? 

These top tips will help ⤵️

Are You On The Right Training Plan❓

You need to gradually build up your mileage and endurance while incorporating enough rest to prevent overuse injuries. Follow a plan that coincides with your current running level and not a plan with a significant increase in mileage or frequency. It’s also important to consider the suggested number of running days and specified mileage in order to determine if the plan is feasible.

Fueling and Recovery:

You’re undoubtedly going to be hungry after all of that running, but eating the right foods at the right times can help you fuel and recover during training. There is a small window of time up to 30-minutes after a hard training run when the body is best able to replenish and utilize the carbohydrates and protein that were used during exercise. Experts recommend consuming foods with a 3 to 1 protein to carbohydrate ratio. You can also refuel using protein shakes or chocolate milk.

Make sure to do some post-run stretching, and use ice or cold water dips to alleviate inflammation, and ease sore and damaged muscles. Using heat and/or a foam roller is a good way to soothe sore muscles.

Goal Setting
For novice marathon runners, simply finishing the event is a huge accomplishment. However do think about pacing so you don’t go out too fast or exert too much energy in the early part of the race.

Mental Preparation
The mindset and confidence level you establish during training can influence your performance and outlook on race day. Adequate mental preparation can help to instill confidence, which will help runners relax more before and during the race.

Get the Right Equipment
When choosing a shoe, runners should find a pair that is comfortable, light and flexible. Go to a local running or sporting goods store and try on several different pairs. Many specialized stores will let you run in the shoes, and give you helpful feedback to choose the right pair. It’s also important to get high-quality socks that are both comfortable and protective. 

What to Eat Before the Race

Many athletes think that carbo-loading the night before a big race is the best strategy but it is best to consume carbohydrates such as rice or pasta at lunch instead, and having a smaller dinner.

Understand it Will be Hard, But You Can Do It

Committing to a training plan and following through with the taxing, demanding workouts is extremely challenging. But once you have made it and you line up at the start line, certain parts of the race can prove more difficult than others.

These strategies can help anyone cross the finish line at their very first marathon. Just remember to start out slow and steady and don’t get discouraged. Support and encouragement from friends and family can also help to boost morale and keep you going throughout the process. So enlist a cheering section, lace up your shoes, and get out there and run!

Shin Splints

Have you ever suffered with shin splints? Or know someone who has?Not only do runners suffer, many other athletes can get this condition, especially at the beginning of a season or while playing stop-and-start sports.The term shin splints indicates pain at the front of the shin. The pain is usually presents as a recurring dull ache but can develop into a sharp pain.Shin splints are most often caused by overuse: either ramping up your running mileage too quickly, increasing your weekly training sessions abruptly, and/or running too hard and fast too soon. This is why shin splints are commonly experienced by runners who are either new to the sport, or out of shape.Running uphill or downhill, on uneven terrain, on hard surfaces, or in ill-fitting or worn-out shoes can also contribute to symptoms of shin splints. Along with over-pronation, heel-striking is another biomechanical contributor to shin splint pain: as the heel strikes the ground first, the ankle is forced into greater dorsiflexion than during a midfoot strike.

HOW DO I GET RID OF SHIN SPLINTS?Athletes who get shin splints are very likely to get them again, unless strategic measures are taken to TREAT the acute inflammation and pain of the initial injury, and PREVENT further injury by putting good habits into practice.

TREAT:

REST. Rest means no running with pain. If you feel even the slightest tinge of shin pain during your warm-up, you should not run.Use ice to help with inflammationStretch. Stretching the calf muscles (especially the soleus and Achilles tendon area) can help to relieve some of the pain caused by shin splints.

PREVENT:

Increase your volume, frequency, and intensity slowly. We recommend increasing your weekly mileage by no more than 10% each week in order to prevent chronic injuries.&Strengthen your hips and legs.

Biopsychosocial Rehabilitation

Mental health awareness is increasing and should be addressed when it comes to rehabilitation. After sustaining an injury you can feel sad and have worries about returning to functional activities. This is especially present within a team environment. Having to withdraw from friends/teammates due to injury can affect an individuals mood. There is also a lot of pressure to get back to competition which can be hard for athletes to deal with. All of these points relate to areas of mental health.

When someone sustains an injury it is just as important to rehabilitate their mental state alongside their physical state. It is very obvious to treat a physical symptom however mental symptoms are hard to identify. Treatment is more likely to be successful if it includes components that target not only physical issues but also psychological and/or social factors.

Chronic pain, such as long term back pain, can be a condition that affects both mental and physical state. Look out for signs that individuals show in both areas.

For help with biopsychosocial rehabilitation please get in contact.

Back Care Programme

For those of you who suffer with a persistent bad back.

Sign up to our 6 week back care plan.

Includes an initial consultation

Plus 5 mobility, strength and soft tissue sessions.

This can last over 6 weeks or 6 months, depending on the individual and their back.

We aim to get you stronger and functional by reducing pain and targeting the cause of that niggling back pain.

BACK PAIN Programme

Do you have nagging lower back pain?

Are you injury prone, feel stiff and tight and/or suffer aches and pains?

Do you struggle with motivation to do exercises independently?

Pilates doesn’t sound like your thing? Maybe treatment only works for a week or two?

If this sounds like you, we have just the answer!

Our Back Pain & Core Rehab class focuses on long term relief of your back pain.

Who can benefit from the Back Pain and Core Strength programme?

This programme is for anyone who suffers from low back pain, spinal pain, has a lumbar disc injury, weak core muscles, poor lumbo-pelvic stability, glutes that are weak or don’t recruit and activate when they are supposed to, sacroiliac joint pain, poor posture, back muscle pain and strains, hip or groin injuries or anyone with knee pain.

Through a series of exercises and stretches we will be targeting your problematic tight muscles such as hip flexors and back muscles, strengthening commonly weak muscles such as your gluteal muscles, learn how to activate your core stabilising muscles as well as working on improving the mobility of your hips and spine in your lumbo-pelvic region. This programme will also improve your functional movement patterns, improve your biomechanics and improve your body awareness and proprioception.

Back Pain and Core Rehab programme – How will it help me?

You can stop your cycle of pain with the help of our back pain and core rehab programme. We know that many of our patients suffer from back pain or other problems due to abnormal movement patterns. This programme will help us to help you tackle the underlying cause of your pain by helping you to re-train your body to move in the way it was designed to move and stop any detrimental movement habits that have led to your pain.

This programme is a great way to get you moving well more quickly and will help you to remember ‘how’ to properly perform your exercises. This is a safe way to add controlled movement and exercise to your life.

The Active Back Programme aims to:

Decrease the effects of pain on your lifestyle
Increase physical fitness
Restore confidence in performing activities that you enjoy
Improve your understanding of how to manage your back
Improve your quality of life
Enable you to manage your back problem independently
To achieve these objectives you must:

Want to regain control of your life by applying self-management skills through individual and group activities
Be willing to assess your lifestyle and think about relevant and realistic adaptations in your daily activities that could help manage your pain
Be motivated to attend all sessions and put in the effort to achieve your goals

Persistent back pain is not a quick fix. Feeling better comes with consistency.

The longer back pain persists or goes untreated, the longer it takes to get rid of. It’s not just going to solve itself right away by doing a few stretches a few times a week, you need to be consistent.

Here at Philgood rehabilitation we aim to create a change in your back pain. However, it is then up to you to keep that change, through commitment and exercise.

To help you comply with your exercise, we have developed a back care programme where you can have one to one sessions with our injury specialist. During the session we can identify any abnormalities in your exercises and help you complete them safely and efficiently. We will be right by your side for you to ask an questions along the way.

In our safe hands we can guide you through each progression, or regression, to ensure you are doing the right movement for your ability. Our knowledge allows us to find the underlying cause of your back pain to create prehabilitation programmes as well as rehabilitation.

It’s important for you to have a mindset of ‘I need to build in time in my day to take care of this and do things I know are going to help with this pain,’ not just taking a pill or an injection or having a surgery.

Moving and adjusting throughout the day is important. Sitting and standing aren’t the only options. Spend time in a kneeling or half-kneeling position. You should build up slowly, though, with two to five minutes in a new position until you’re comfortable with it. This will help to avoid back pain caused by standing or sitting too long.

Normatec

What is it ⁉️

NormaTec is an innovative technology that uses air pressure massage to relieve muscle aches and/or pain.

The leg boots deliver sequential and pulsating compression to a particular area, systematically enhancing blood flow and lymphatic fluid removal.

The primary function of these compression sleeves is to engage a lymphatic flush, which enhances a healthy blood flow back into the region by helping to remove waste products, inflammation, and swelling.

I bet you already use compression shorts/pants, socks, etc as research shows that compression garments reduce muscle soreness.

Compression therapy provides simple and effective ways of increasing blood flow activity in the lower limbs through strengthening vein support.

These are sophisticated systems that effectively mimic the natural motions of the arms and legs to remove metabolites and fluids from the limbs after intense activity. The pulsing movements are helpful for preventing injuries and accelerating recovery time.

BENEFITS INCLUDE:

1. Lactic acid and lymphatic flushing, thus removing toxins

2. Reduces inflammation and water accumulation

3. Improved (better) and enhanced (healthier) circulation

4. Accelerated recovery, so you feel rejuvenated and ready for the next workout.

5. Helps prevent and eliminate first-stage varicose veins

WHO WOULD BENEFIT FROM COMPRESSION THERAPY?

I bet you already use compression shorts/pants, socks, etc as research shows that compression garments reduce muscle soreness.

First, any athlete who uses his/her legs: runners, swimmers, cyclists, triathletes, weightlifters/CrossFitters, Mudders, walkers, football/basketball/baseball/soccer/volleyball/hockey/LAX players . . . etc.

Second, anyone who works on his/her feet all day, because gravity causes poor circulation in your legs when you are standing all day Nurses, doctors, construction, and numerous professions benefit.

Third, anyone who battles poor circulation would benefit: diabetes, varicose, peripheral artery disease, and just about any circulation disease with the exception of deep vein thrombosis (contraindicated).

Finally, anyone who enjoys a relaxing massage!

What does it feel like?

The NormaTec compression therapy feels like a gentle myofascial massage–which I recognize is a contradiction in terms! Just envision sitting back in a leather recliner with a post-workout beverage for 20-30 minutes, having your legs massaged, flushed of lactic acid and reinvigorated for your day! I guess you just need to try it to believe it. Bring a friend or two to get your “squeeze” on!

When and how long to use it?

The NormaTec Recovery System can be used both before and after exercise, whether it is routine training or high-level competition.
Before exercise, the NormaTec acts as a high-tech massage to warm up your muscles. Pre-workout sessions are generally 10 to 20 minutes long with a moderate intensity level.
Using the NormaTec Recovery System after intense exercise will significantly speed up your recovery process, allowing you to train harder and perform better. We recommend using your NormaTec within a few hours after exercise to expedite your recovery process. Post-workout recovery sessions are generally 20 to 60 minutes long with a moderate to high intensity level (it is safe to pump as long as you want). Sit back, relax, and enjoy the high-tech massage found only in a NormaTec Recovery System.

After workout benefits:

The benefits of NormaTec Pulse include enhanced blood flow and dynamic compression that ensures that fluids leave the limbs after intense workouts. The system is also designed with distal release, which prevents backflow. The benefits of dynamic compression are supported by research. Some of the benefits reported by studies include increased flexibility and range-of-motion for the lower extremities after workouts.

RISKS AND BENEFITS OF THE NORMATEC RECOVERY SYSTEM

The risks and benefits of using the NormaTec Recovery System are the same as having a massage. If the pressure feels uncomfortable, you can reduce the intensity or stop the session. Similar to a massage, the benefits can include the temporary relief of minor muscle aches and pains. It can also temporarily increase circulation in the area being massaged.

Many leading athletes, trainers and fitness enthusiasts around the world currently use this technology.

Why is it the best system?

Compression technology has been around for decades in both static and simple dynamic forms. But the NormaTec Pulse Technology found in NormaTec Recovery Systems takes dynamic compression to a new level. This unique pneumatic waveform, which is exclusive to NormaTec products, is designed to externally compress the limbs in a way that mimics normal physiology, featuring a sophisticated pulsing, gradient, and distal release compression pattern. Initially developed for medical patients with severe circulatory and peripheral vascular disorders, the NormaTec Recovery System is now the most effective recovery tool for athletes who want maximum performance recovery.

How long has it been around?

NormaTec was founded in 1998 by Laura F. Jacobs, MD, PhD, in response to a desperate need for new technology to rapidly and non-invasively treat circulation-related disorders. In 2002, the company introduced the NormaTec PCD (Pneumatic Compression Device), an FDA-cleared medical device that yields highly effective clinical results for patients with peripheral vascular diseases. After hearing reports from athletes that they were using their NormaTec Systems for workout and performance recovery (not just acute injuries), NormaTec started its Athlete Technologies division in 2007. Today, many of the world’s best athletes regularly use their NormaTec Recovery Systems for maximum performance recovery.

How does it work?

The most important element for effective compression is the massage pattern. NormaTec’s founder, Laura F. Jacobs, MD, PhD, a physician bioengineer, realized this fundamental principle when she developed and patented the Sequential Pulse Pneumatic Waveform. Unlike more simplistic compression patterns, NormaTec Pulse Technology is based on normal physiology, and it synergistically combines three distinctive massage techniques to speed the body’s normal recovery process: pulsing compression, gradients, and distal release. Through these mechanisms, the NormaTec Recovery System maximizes circulation throughout the body to help you train harder, recover faster, and perform better.

Difference between compression socks and NormaTec:

Everyone has probably seen Compression Socks sold at the airport kiosks worldwide. There is a reason for this, compression has been known to help travelers feel more comfortable and protect them. Compression socks are elastic knee length stockings that work to slowly stretch out vein walls and improve overall circulation, thus helps eliminate swelling. They allow for graduated constriction beginning at the ankle and working its way up the leg; in addition to airline travel, they are also recommended for walking and long drives.

NormaTec Compression Boots. Instead of using static compression (squeezing) to transport fluid out of the limbs, Sequential Pulse Technology uses dynamic compression (pulsing) and holds pressure to keep fluids from being forced in the wrong direction. The message pattern starts in the foot, hand, or lower hip and moves upwards zone-by-zone massaging the limb and mobilizing fluid out of the extremities.

Without effective compression therapy, chronic venous diseases can lead to future issues such as the common side effects like spider veins. Dilated veins will drain your limbs and produce periods of fatigue, the feeling of heavy legs and bursts of pain. Compression therapy helps alleviate the aching feeling and loosens constriction between the vein walls.