Space Clinics & Edinburgh Marathon
With the Flora London Marathon over, for many, attention turns to their own training for the Edinburgh Marathon. The Capital City’s Marathon takes place this year on Sunday 22nd May. The 2011 route will be very similar to the 2010 route with a minor change to the finish line by a few hundred meters, and a change to the turning point to accommodate this.
Space Clinics is one of the leading Edinburgh Physiotherapy Clinics assisting participants in the Edinburgh Marathon over the years. Some have required physiotherapy because of an injury picked up during training, whilst for others massage has been key either in helping with preparation prior to race day, or as part of recovery after the event: Gillian has been attending to the individual runners’ needs since 2006.
If you would like our help or advice please contact Sharon, Jess or Lynsey at Space Clinics Ltd on 0131 3133999, or email info@spaceclinics.com
With only a few weeks to go, footwear should be broken in with plenty of time prior to racing to prevent blisters or complications with support & cushioning. SPACE Clinics Edinburgh continues to recommend Run & Become for a detailed examination of your feet and their optimum shoe, through their experienced staff or even with the SPACE podiatrist Andy Paul for a more biomechanical viewpoint.
The Edinburgh Marathon has always been a popular race and recent research carried out by the Runner’s World Magazine May edition has found that the Edinburgh Marathon is the fastest marathon in the UK and the February edition rated it as the best race of any distance in Scotland. This shows once again that the Edinburgh Marathon is a must for anyone looking for a great race and a PB.
The 2011 Edinburgh Marathon Festival weekend will kick off on Friday 20th May and continue through to the big event on the Sunday. The Festival expects to have over 30,000 entrants taking part in the various races over the Festival weekend. Races include the EMF 10K and 5K, EMF Junior Race, International Breakfast Run, Scottish Half Marathon, the Edinburgh Marathon and the Hairy Haggis Team Relay.
The Edinburgh Marathon Festival Hub will be in the centre of Edinburgh at Holyrood, and will not only provide information but also entertainment to runners, family and friends, and members of the public. Race packs will be available from the help desk and you will also find the start/finish location for the 5K, 10K, Junior Races and Breakfast Runs which take place on Saturday 21st May. Charities, retailers, event organisers and other exhibitors will also be found here.
The Capital’s Marathon has always partnered with some great charities, with the official charities for 2011 being Macmillan Cancer Support, Breast Cancer Care and the British Heart Foundation. New charity partner for 2011 is Oxfam who will become the principal charity partner for the Edinburgh Marathon Festival for the next three years.
The Chartered Society of Physiotherapy (CSP) has issued top training tips for runners to help them avoid any last minute injuries. The CSP is the parent body of physiotherapists in the UK, and their advice in this matter is hugely valuable.
CSP’s top tips for marathon runners:
GET THE KIT
Wearing suitable kit will keep you warm, dry, comfortable and pain free when you are training through the winter. Good trainers are essential. They will wear down quickly with the distance you’re covering so choose a pair now and replace them at the end of February – to give the new pair a chance to wear in before race day. Most running shops can offer gait analysis to help you choose trainers that give you the right support and they don’t need to be expensive. Also get good running socks and invest in layers of clothing to keep you warm, especially gloves and a hat.
FOLLOW A TRAINING PLAN
Carefully structured training plans for runners of all levels are available from running magazines and websites. These will help you to build your training gradually over time at the right level for you. Set yourself a goal and work hard to achieve it, but stay realistic and don’t be too hard on yourself if you have to miss a session or two. Listen to your body and take rest days. It’s very important not to run if you have a virus – look after yourself until you are completely better.
AVOID INJURIES
Shin splints are a common injury for runners. The right kit and technique will help to avoid them, but if you do suffer from this problem stop running, use ice to ease the pain and rest up for three or four days before trying to run again. If the pain persists go to your local physiotherapist for further advice and treatment.
Knees and ankles can be problematic for runners too. Take a sensible approach to your training plan, listen to your body and rest up if you need to. Injuries can be avoided and treated through strength programming for key muscles like your quads – speak to your physiotherapist for more information on the right exercises for you.
IMPROVE YOUR TECHNIQUE
This is the area where very small adjustments really will lead to a big gain, improving performance and preventing injury. Common mistakes include running with your body sloping forward or putting your toes rather than your heels down first. Run with a buddy or your local club so that someone can keep an eye on your technique or, if you are a member of a gym, ask one of the trainers there to watch you run.
KEEP POSITIVE!
Completing the London Marathon is a real achievement. It’s also important to recognise the smaller achievements you make as you reach your training milestones. The training will be hard but it should be enjoyable too. Whether you want to run a personal best or will just be happy to complete the course, strive to achieve your goals, keep positive and make the most it!
If you would like our help or advice please contact Space Clinics Ltd on 0131 3133999 or email info@spaceclinics.com
HAVE A GREAT RACE & KEEP ON RUNNING!
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