Latest news with #PerformancePhysique
Metro
26-04-2025
- Health
- Metro
This is what running 26 miles actually does to your body
This weekend thousands of people will be pounding the pavement in London, as the London marathon takes place. The runners will be undertaking the 26.2 mile route, and whether they're an elite athlete or a novice, there's no denying that it will have a major impact on their bodies. Even with all the necessary training and all the right gear, even the fittest of individuals will notice considerable changes to their body when running such a distance. Obviously, it goes without saying that running a marathon is a very personal experience and a variety of things will affect your run – such as stress, injuries and training. But, on the whole, there are a few different things that will happen to your body during it, and afterwards. From endorphin surges to back 'bounces', experts share some of the things to expect when you run 26 miles. Pounding the pavement for 26.2 miles will have an impact on your body (Picture: Getty Images) Body enters overdrive mode When running a marathon, your body goes into overdrive, uses up energy stores, breaks down muscle, and loses fluid and electrolytes. Physiotherapist Sammy Margo, who works with Deep Freeze and Deep Heat, explains: 'The body goes into overdrive, uses up glycogen (energy) stores in the liver, breaks down muscle and loses fluid and electrolytes – all of which contribute to fatigue and a sense of grogginess and tiredness after the run.' Muscles become inflamed Obviously, most people don't run 26 miles every day – so it's a bit of a shock to our muscles. Sammy says: 'Muscles become inflamed and sore – particularly the calves and thighs – and runners may develop cramp. 'Biomarkers of muscle damage – such as lactate dehydrogenase and creatine kinase – increase during the run, peaking after the end of the marathon. 'These enzymes take around a week to fall back to normal levels.' She says warming up is essential to reduce the risk of sore muscles, particularly delayed onset muscle soreness (DOMS). Proper stretching and warm ups are essential (Picture: Getty Images) Performance Physique's Head Coach, Arj Thiruchelvam, also adds that marathons cause substantial muscular damage – and this is even more noticeable if runners lack sufficient carbohydrate fuelling. He says: 'Very often we consider the impacts are limited to the visual (blistering, nail issues or swollen feet) but many runners also suffer joint discomfort post-race to go along with their muscular soreness. 'These sensations are not the limit and that is why recovery is so vital.' Cramps and joint discomfort are common From over-contraction and overuse of muscles to a lack of sodium, there are numerous reasons why runners experience the notorious 'cramp'. Kimiko Ninomiya, the founder of women's running collective Hot Boys Athletics, is running today – her sixth marathon – and she expects a few cramps and aches to happen. She explains: 'This time around, I like to think I've properly prepared and I've been consistent about all my training (from everything I've tracked on Strava, you'd say I'm ready). But I'm prepared for the race to take everything out of me. I'm expecting my hamstring to cramp up, ankles and knees to ache, back pain, a headache – literally all the worst things I've ever experienced combined into one race. 'I'm expecting to hobble from the finish line, like Bambi, while simultaneously feeling a wave of euphoria wash over me for having just finished such a hard effort. 'In the days following a hard race, my legs are always very stiff but it's important to try to get moving, whether it's tracking a short and easy run on Strava or going for a long walk around the city (my favourite is to go to an art gallery).' Feeling on top of the world – followed by post-run blues Get ready for 'feel good' endorphins (Picture: Getty Images) 'Runner's high' is a real thing – and it's all down to endorphins. Sammy continues: 'Running this distance over several hours also increases positive neurotransmitters, like norepinephrine, and 'feel good' endorphins – which keeps you alert and serotonin, which improves mood.' But, in a similar way to a workout class, this effect does wear off shortly afterwards. Kimiko says: 'Beyond the very physical toll, there's also the chemical drop-off that happens, when your serotonin levels switch off that my friends and I call 'marathon melancholy', where you feel quite sad/down, so it's important to give yourself grace and try to surround yourself with people or things that lift you up.' You'll get (temporarily) shorter According to the Journal of International Medical Research, you're expected to lose almost half an inch in height during a marathon. This loss in height is a result of the back muscles tensing under strenuous conditions and fluid loss between the intervertebral disks. But, worry not, this is only temporary and you'll be back to full height when fluid levels are replaced. Stress on knees, hips and ankles Even when you've trained, your body still goes through a tremendous amount of stress while running. Physiotherapist Ben Lombard says: 'The muscles in your hips, knees, ankles and spine are constantly loaded with each step, which is a great way to strengthen them – but if loaded too much too soon you can easily create overload injuries. 'These commonly include muscle sprains, tendon injuries, or even ligament sprains and bone stress injuries.' Ben says to help lessen the load on your joints, it all comes down to training and preparation. He explains: 'To run 26.2 miles, you should condition your body appropriately with a carefully considered training plan. 'This should include both running and strength and conditioning sessions. Your runs should get progressively longer, and ideally you will do some shorter faster intervals, some race-paced runs, and some hills, too.' Strain on your spine While you might think your knees and ankles get the worst of it when running 26 miles, Michael Fatica – a consultant osteopath for The Back in Shape Program – says it's actually our backs that take the full impact. He explains: 'The action of running causes a repetitive impact on the load bearing structures of the lower back – primarily the discs. 'When running, the main force is one of impact going through the body, the joints of the lower limbs, ankles, knees and hips and the into the spine. When we think of the impact on our lower back – even with good posture – the average marathon consists of somewhere between 55,000 and 65,000 steps. 'Think of these steps as tiny impacts through the spine for the duration of the event. From the outset in the early part of the race, you're likely soft on your feet, posture tall and efficient. As time wears on and the number of steps climbs, more and more of these impacts will become less efficiently handled by our bodies. 'At the same time, your postural muscles will be having to manage these many 'bounces' up and down during the entirety of the event.' As a result, runners might experience fatigue and discomfort in the lower back at the end of the gruelling run. This article was first published on September 25, 2023. Do you have a story to share? Get in touch by emailing MetroLifestyleTeam@ Arrow MORE: Mark Wright 'truly heartbroken' to pull out of London Marathon in emotional statement Arrow MORE: Mark Wright shares 'tough' goal after welcoming daughter with Michelle Keegan Arrow MORE: Every celebrity London Marathon scandal – from cheating to star forced to return her medal
The Independent
03-03-2025
- Health
- The Independent
London Marathon: How to maximise the last few weeks of training
More than three quarters of a million (840,318) people applied to take part in this year's TCS London Marathon - the most in history. For those who were successful in the ballot, the race will take place on April 27. Runner will take on the iconic, 26-mile course from Greenwich to Westminster in what is the 45th edition of the event. With eight weeksto go until the big day, runners are in the thick of their training as they work towards the finish line. However, with the risk of injuries, fatigue, low motivation or lack of energy, it's important to be aware of what to consider at this stage of training. So how can you optimise your training in those final months? Get your body used to energy gels Energy gels help replenish your depleted carbohydrate stores when running, giving you an extra boost during long-distance runs. 'You want to ensure that you are trying out glucose gels before your race,' says Arj Thiruchelvam, head coach at Performance Physique. 'You should start integrating [gels] into your training now, as your gut needs roughly six weeks to adapt. The gels can cause some gastrointestinal discomfort and toilet stops, so start testing them now on every run and get used to the sensation they may give you.' Structure your runs 'At this stage you should still be doing every different type of run that's available, and ideally four runs a week,' says Thiruchelvam. 'You should have two quality runs a week – which means running at different paces, speeds and efforts. Also for the next five weeks, two of your runs should be easy zone one and two runs. This will keep your heart rate low while improving your aerobic base. Taper towards the end Tapering is the process of reducing your training load before a race. This helps to make sure you're fully recovered from the training build-up. 'As you build into the final two weeks of marathon training, you're going to reduce the amount of quality faster sessions. The majority of these weeks should be easier running,' says Thiruchelvam. 'Don't get rid of everything entirely and it's important you don't become sedentary. You still want things to be moving, but feeling nice and fresh and also not using up too much energy. For the last week, training should be mainly undertaking mobility work and cross training, such as swimming, yoga, or cycling, as the big day approaches. Prioritise rest and recovery Research from Strava found that last year, runners began to prioritise their recovery more. Those training for marathons added more rest and active recovery days into their schedule, with 51% of days in the 16 weeks before the race being rest days. 'I think people start to panic a little and over-train rather than prioritising their recovery and strength,' says Laura Wilson, physio and founder of The Swiss Touch. 'As your race gets closer you need to make sure you're really spending more time actually on recovery, such as stretching, foam rolling and making sure you give your body time to heal.' 'When you're stretching, work your way from your toes up to your head, making sure you go through your quadriceps, hamstrings, calves, soleus, feet and achilles,' says Thiruchelvam. Train in the clothes you're going to wear 'Make sure you're wearing the exact trainers, socks and outfit you plan to wear when training,' Wilson says. 'You want to have a chance to get used to how it feels and be aware of things such as rubbing or chafing.' Practise race-day nutrition Ensuring you opt for the correct nutrition, and fuelling your body with enough calories is crucial for marathon training. 'At this stage, everyone should also try out the nutrition they plan to have on race day,' says Thiruchelvam. 'What is your breakfast meal going to be? How many hours before you run are you going to have it? And what foods are most effective for you? 'Ideally you want to be consuming your final meal between two to four hours before running. That meal should be focused on simple and easily digestible carbohydrates, lots of starches, as minimal fibre as possible and as minimal fat content as possible.' Know everything before race day 'When race day comes, make sure you know your start time and route to get there in the morning. Know which roads are going to be closed and what could impede your arrival,' says Thiruchelvam. 'You want to make sure that there's no concerns over the things you can control, such as the route and ensuring you have your correct gels.' How do you avoid injury? According to Thiruchelvam, the most common cause of injury is a sudden change in either the volume that you're running or the intensity at which you're running. 'What you want to do is make very small changes – it can either be to your mileage or your speed – but don't do both at the same time. 'Strength training is the most common thing I will tell people to do,' Wilson says. 'If [your] mileage is increasing and you aren't strong enough, you will start to get injuries. So the earlier you start exercises such as pilates – which works on the small stabilising muscles and big resistance movements, such as squats, lunges, single-side deadlifts, and single-legged squats – the earlier you maximise your strength, [you will] help prevent injuries.' 'I also advise people on a little tip to do strength training just in their socks, as it also strengthens the feet.' Have fun! 'The London Marathon itself is one of the most celebrated events in the calendar. The crowds are amazing so really remember to enjoy the whole experience and be prepared to have a great time,' says Thiruchelvam.
The Independent
03-03-2025
- Sport
- The Independent
How to maximise the last months of your marathon training
For the first time in history, more than three quarters of a million (840,318) people applied to take part in this year's TCS London Marathon ballot. The race, which will be held on April 27, will see those who were successful in being allocated a place take the iconic course from Greenwich to Westminster – marking the 45th edition of the event. With two months to go until the big day, runners are in the thick of their training as they work towards the finish line. However, with the risk of injuries, fatigue, low motivation or lack of energy, it's important to be aware of what to consider at this stage of training. So how can you optimise your training in those final months? Get your body used to energy gels Energy gels help replenish your depleted carbohydrate stores when running, giving you an extra boost during long-distance runs. 'You want to ensure that you are trying out glucose gels before your race,' says Arj Thiruchelvam, head coach at Performance Physique. 'You should start integrating [gels] into your training now, as your gut needs roughly six weeks to adapt. The gels can cause some gastrointestinal discomfort and toilet stops, so start testing them now on every run and get used to the sensation they may give you.' Structure your runs 'At this stage you should still be doing every different type of run that's available, and ideally four runs a week,' says Thiruchelvam. 'You should have two quality runs a week – which means running at different paces, speeds and efforts. Also for the next five weeks, two of your runs should be easy zone one and two runs. This will keep your heart rate low while improving your aerobic base. Taper towards the end Tapering is the process of reducing your training load before a race. This helps to make sure you're fully recovered from the training build-up. 'As you build into the final two weeks of marathon training, you're going to reduce the amount of quality faster sessions. The majority of these weeks should be easier running,' says Thiruchelvam. 'Don't get rid of everything entirely and it's important you don't become sedentary. You still want things to be moving, but feeling nice and fresh and also not using up too much energy. For the last week, training should be mainly undertaking mobility work and cross training, such as swimming, yoga, or cycling, as the big day approaches. Prioritise rest and recovery Research from Strava found that last year, runners began to prioritise their recovery more. Those training for marathons added more rest and active recovery days into their schedule, with 51% of days in the 16 weeks before the race being rest days. 'I think people start to panic a little and over-train rather than prioritising their recovery and strength,' says Laura Wilson, physio and founder of The Swiss Touch. 'As your race gets closer you need to make sure you're really spending more time actually on recovery, such as stretching, foam rolling and making sure you give your body time to heal.' 'When you're stretching, work your way from your toes up to your head, making sure you go through your quadriceps, hamstrings, calves, soleus, feet and achilles,' says Thiruchelvam. Train in the clothes you're going to wear 'Make sure you're wearing the exact trainers, socks and outfit you plan to wear when training,' Wilson says. 'You want to have a chance to get used to how it feels and be aware of things such as rubbing or chafing.' Practise race-day nutrition Ensuring you opt for the correct nutrition, and fuelling your body with enough calories is crucial for marathon training. 'At this stage, everyone should also try out the nutrition they plan to have on race day,' says Thiruchelvam. 'What is your breakfast meal going to be? How many hours before you run are you going to have it? And what foods are most effective for you? 'Ideally you want to be consuming your final meal between two to four hours before running. That meal should be focused on simple and easily digestible carbohydrates, lots of starches, as minimal fibre as possible and as minimal fat content as possible.' Know everything before race day 'When race day comes, make sure you know your start time and route to get there in the morning. Know which roads are going to be closed and what could impede your arrival,' says Thiruchelvam. 'You want to make sure that there's no concerns over the things you can control, such as the route and ensuring you have your correct gels.' How do you avoid injury? According to Thiruchelvam, the most common cause of injury is a sudden change in either the volume that you're running or the intensity at which you're running. 'What you want to do is make very small changes – it can either be to your mileage or your speed – but don't do both at the same time. 'Strength training is the most common thing I will tell people to do,' Wilson says. 'If [your] mileage is increasing and you aren't strong enough, you will start to get injuries. So the earlier you start exercises such as pilates – which works on the small stabilising muscles and big resistance movements, such as squats, lunges, single-side deadlifts, and single-legged squats – the earlier you maximise your strength, [you will] help prevent injuries.' 'I also advise people on a little tip to do strength training just in their socks, as it also strengthens the feet.' Have fun! 'The London Marathon itself is one of the most celebrated events in the calendar. The crowds are amazing so really remember to enjoy the whole experience and be prepared to have a great time,' says Thiruchelvam.
