The document provides a comprehensive guide for marathon preparation, covering injury prevention, training programs, nutrition, and mental rehearsal techniques. It emphasizes the importance of a dynamic warm-up, strength training, proper footwear, and tailoring training plans based on individual goals. The clinic also offers various services including physiotherapy, sports massage, and nutritional advice to support runners in their training journey.

1. The Ultimate Marathon Evening
Complete Health & Wellbeing Clinic
City Point Club

2. 42, 000 +
20% DON’T
MAKE IT
HERE!

4. Plan
• Injury Prevention
• Training Programmes
• Nutrition
• Motivation
• Questions to the panel

5. Injury Prevention
Chris Myers
Sports Physiotherapist, Registered Osteopath
& MSK Sonographer
Clinical Director, Complete Physio

6. Topics
• Warm up
• Stretches
• Rollers and Balls
• Strength training
• Shoe shopping
• Technique
• Injury prevention tips
• When to seek help

7. Warm up
• No static stretching just before run
• Needs to be a dynamic warm up
Why?
1. Elevate HR & core temperature
2. Maximize active ROM
3. Improve movement patterns & body awareness
4. Neural activation - get everything firing
5. Physically & mentally ready for the session

8. Warm up drills
- progressive build up in intensity
1. General Locomotion (3-5 mins)
– Jogging, easy strides, side shuffle, backwards
running
2. Joint Motion (60 secs)
– Leg swings (forwards, sideways and backwards)
3. Dynamic Flexibility (3-5 mins)
4. Running Posture Drills (3 x 10 metres each
drill)
http://www.youtube.com/user/Letsgetrunning

9. 3. Dynamic Flexibility
• Glut Knee Hugs
Toes up
Hold stable in extension

10. Ladder hammy walks
Core strong
Legs straight as walk in
Walk hands out

11. Rotating Squats
Sit back
Head and chest up

12. Calf
Walk heels into floor

13. Hammy Sweeps

14. Dynamic hip
flexor stretch
Hips forward & bum tucked
under
Arms Overhead & rotate
Gently pulse

15. 4. Running Posture Drills
Straight leg runs / Pop ups
1. Stand tall, with good posture on balls of feet
2. Maintain dorsi-flexed foot – foot pulled up
3. Maintain upright posture – its not the Can Can!
4. Dynamically pull the foot back so contact is under the
hips
5. Continue to extend hip during contact to push you
forwards
1. Stand tall, with good posture on balls of feet
2. Pull Toe to shin
3. Drive knee up and block thigh parallel to ground
(hold for 2s)
4. Ensure stance leg is fully extended
5. Toe up, heel up, knee up
A March/Skips

16. Stretches
• Every day/other day – 5 mins
• Not during warm up
• Should be painfree
• Stretches - 30 s x 3

17. Balls and Rollers
Buy a foam roller!

18. Recovery
• After your long run!
• Gentle CV low impact – aqua swimming, cycling (easy
spin) – 20 min
• Replace lost fluids - rehydrate gradually over the next 24-
48 hours
• Compression garments
• Ice baths
• Hot/cold baths
• You must have days off!

19. I must stretch..... You
must strengthen!
• Impact forces are typically 2 to 4 times your own
body weight on every stride
– Male 60kg – 6.30 mile pace (1072 strides)
– Impact forces at least 2 x body weight
– 120kg x 563 = 64320/64.32 tonners per foot per
mile
• Muscles are the best shock absorbers
• Shoes help a bit
• So, how strong are you?

20. Strength Test
One legged hamstring/glut bridge
Below Acceptable Level < 20 reps
Benchmark Level 30 reps
Elite Level > 35 reps
Meaningful Change in
Score (training effect not
testing variance)
3 reps
1. Keep other hip at 90 degree flexion
2. Don’t arch back
3. Keep toes up
4. 1-2 secs up and down

21. Strength Test
Calf raise
Below Acceptable Level < 20 reps
Benchmark Level 25-30 reps
Elite Level > 35 reps
Meaningful Change in Score 3 reps
1. Touch wall only with one finger
2. Slowly up and down 1-2 secs
3. No bouncing
4. Knee comfortable
5. Must go through full range

22. Plank/side plank
Test Prone Plank Side Plank
Below Acceptable Level < 100 s < 1 min
Benchmark Level 150 s 80-100 s
Elite Level > 180 s > 2 min
Meaningful Change in Score 15 s 10 s

24. Trainers
• Do I need new trainers? Mid foot not the exterior
• Size - Thumb nails width at the end – need some
movement
• Need to be comfortable - go for a run before you buy!
• Take in your old shoes – if it aint broke……!
• Trainers last approx 500 miles - need two pairs
• Go to a specialist running shop (2nd pair off the internet!)
• Orthotics – neutral shoes
• Off the shelf orthotics can be very useful – get advice

25. Running Technique
• Barefoot running – heel strike V mid-foot strike forefoot
• Evidence inconclusive as to whether this reduces injury rates ? Can
increase them ?
• Avoid overstriding – most common mistake
– Heavy heel strike
– Long foot placement and increased
– ground reaction forces
– Breaking effect (going backwards!)
– How do I avoid it?
> 160 steps per minute (cadence)
45 one foot per 30 secs

26. Technique tips:
• Run tall – shoulders back – head on top of neck
• Shorter strides (increase cadence) – 10% increase
• Light (soft landing under hips) - will automatically
shorten your stride and land on mid-foot
• Emphasis hip movement – pulling action (don’t
reach with feet!)
• Arms – forward, not across body, elbows 90
• Relax shoulders and hands
• Run faster every now and then

27. Injury Prevention Tips
• Vary your training routes, side of road, running surface,
pace and distance
• Avoid jumps in milage, don’t run if ill
• Be visible, don’t run in the dark, face on coming traffic
• Keep hydrated (urine test - pale straw colour)
• Strength test yourself tomorrow - Beware 2-3 days of
soreness
– 1-2 x strength session a week – at the beginning – get stronger
now!
• Regular sports massage – CHW/Complete Physio

28. When to seek help?
• Pain that has stopped you from completing a run
• Sharp pain or pins and needles or numbness
• Pain that is getting worse each run
• Pain or discomfort you feel when walking
• Pain that has been present for two runs or more
• Pain when you push the bone – ?stress reaction
(can lead to stress fractures)
DON’T DELAY!

30. Marathon training
Supertraining
Ben Leach BSc

31. Putting it all together
• The periodised Plan
• Increasing mileage and intensity.
• How many weeks of preparation?
• Aiming for completion or a specific time
goal.

32. Common mistakes
• Undertraining.
• Overtraining.
• Neglecting injuries.
• Forgetting to stretch.
• Omitting Sports massage.

33. The minimum requirements
• A very common question!
• Completion of 50% of your training plan ‘should’ get you
a finish.
• The key session: The long endurance run on sat/sunday.
• Fitting in with your work/family commitments
Ie. Running home from work/running to a weekend
lunch/etc.

34. Nutrition
• Nutrition whilst running
• Hydration requirements.
• Vitamins and minerals.
• Protein/CHO/Fat- balance.
• The glycogen supercompensation ‘trick’.

35. The essential sessions
• A. VO2 max training-
– High intensity and short duration intervals
• (5 x 3 mins at max. 6 min pace; 3 min recoveries)
• B. Lactate threshold training-
– 85% of max HR 20 minute duration.
• (2 x 20 min with 5 min recovery)
• C. Long endurance training-
– Marathon paced runs 1-3 hours.

36. Example week

37. Supertraining
• 10 session marathon package, includes:
– Training plan
– Specific strength training
– Injury prevention
– Nutritional advice
– Coaching

38. • Ultimate Marathon
• Education
• BrainWorkshops
• Phil Dobson

41. Mental Rehearsals
BEHAVIOURS
EMOTIONS
LEARNING

42. The benefits?
 Improved skill
 Enhanced performance
 Improved focus and concentration
 Improved confidence, motivation, endurance
 Experiential insight
 Gymnastics
 Swimming
 Basketball
 Athletics

43. How to do a mental
rehearsal
'STATE' REHEARSAL+

44. How to do a mental
rehearsal
 STATE:
 Relaxation
 Focused attention (eliminate distractions)
 'Self-Hypnosis'

45. How to do a mental
rehearsals
 STATE
 Relaxation
 Focused attention (eliminate distractions)
 'Self-Hypnosis'
 REHEARSAL
 Rehearse desired behaviour and emotions
 Use associated (first person) perspective
 Rehearse entire race
 Incorporate all of your senses

46.  Visual
 Auditory
 Kinaesthetic
 Olfactory
 Gustatory

47. V

48. V
A
K
G
O

49. How to do a mental
rehearsals
'STATE' REHEARSAL+

50. Need Help?
OFFER!
 1 session of hypnotherapy
 Redeemed for marathon session
 £20 discount = £100 for 60 minute session

51. phil@brainworkshops.co.uk
www.brainworkshops.co.uk

52. Complete Health &
Wellbeing Clinic
• Private GP Services
• Physiotherapy – on site diagnostic ultrasound
• Sports Massage
• Nutrition
• Osteopathy
• Acupuncture
• Hypnotherapy
• Personal Trainers
• Registered with all health insurance companies

53. Running Club
• Every Wednesday 6 – 7pm from the
Complete Health & Wellbeing Clinic in The
CityPoint Club, Moorgate
• Sports Injury Assessment Clinic
• Run fit club
• 45 min runs or interval training
• Please sign up with Kate

54. Contacts
• info@complete-health-wellbeing.co.uk
• info@complete-physio.co.uk
• Clinic number 020 7482 3875 or visit our reception

55. • Questions?