Preparing for the London Marathon? Don’t forget a massage!
The Virgin London Marathon is only a few weeks away, on Sunday 21st April 2013, and whether you are an experienced athlete or you are running this great race for the first time - there is no doubt that you will be in full preparation for this arduous event. It is likely in the months and weeks leading up to the big day, competitors from all over the country (and world) will have been following both a strict training fitness programme and altered their diet accordingly. In these last few weeks left before the race, it is advisable to ‘taper’ your training in full preparation for a healthy peak performance on the day. Tapering means slowing down your training in intensity and distance to allow the body and mind to rest; this has huge beneficial effects by reducing the risk of injury and allowing the muscles to store important carbohydrates for the marathon day.
Massage benefits to marathon runners
It is advisable to plan weekly massages into your training programme right from the start. The benefits of a regular sports massage being:
Enhances performance
Reduces the risk of injury (due to the repetitive nature of running and training)
Speeds the recovery process, especially after longer sessions in training
Common injuries can be minimised or avoided such as runners knee, strained muscles and plantar fasciitis
Eases stiffness and pain in joints and muscles as well as decreasing the amount of stiffness experienced after long runs
Increases energy levels
Cures and restores muscle mobility to injured tissue
Improves flexibility
Breaks up any existing scar tissue
When should I get a massage?
Most people find that scheduling in regular weekly massage appointments as part of their training routine very beneficial in the long run-up (pardon the pun) to the big race day. Some clients prefer to have a sports massage on their lighter training days as this allows the massage therapist to ease out any knots, stiffness and muscular tightness before the longer runs. However, some clients prefer to have their sports massage after the longer run which eases stiffness, removes toxins and enhances the performance for the following weeks training runs. It is entirely up to you. If massage hasn't been part of your training programme so far, do not worry as introducing massage now as part of your ‘tapering’ programme in the last four weeks prior to the race, can still be hugely beneficial for the same reasons above. However, if you have never had a massage before then it is unadvisable to have either a deep tissue or a sports massage in the week before the event. Everyone responds differently to massage and it would therefore be unwise to introduce a new component to your training routine at the last minute.
Many different movements and techniques are used in sports massage including classical massage strokes such as effleurage (stroking), petrissage (kneading), compression, friction, tapotement (rhythmic striking), vibration, gliding, stretching, percussion and trigger points.
Please do contact me to discuss your training needs, whether it be for the London Marathon or for a local 5km run! I am here to treat each client individually and help you maximise your performance.
Timo
Timo Massage Therapy
Monday, 25 March 2013
