So here’s a super competition that is perfect for your
Marathon Recovery..
Just fill out your details and tell me why you deserve to win.. and one lucky winner* will receive an amazing ‘Spa in a Box‘ Spa Day Experience for 2, from Spabreaks.com.

Spabreaks.com is the premier online Spa experience booking service on the Internet.  They offer the best selection of quality UK & European health spas, detox & pamper breaks, plus exclusive Special Offers.  Whether you’re looking to treat someone special, relax yourself or are searching for that ideal gift, Spabreaks.com has something for everyone.

It’s really easy to enter the competition*, just enter your details in the form below, tell me why you deserve to win a Spa Experience Day for 2 and hit enter … that’s all there is to it!

The ‘Spa in a Box‘ Prize consists of:

• An Invitation to be Pampered – a day spa experience at a choice of stunning venues for 2 Guests
• Luxury Gift Box
• A Box of Guylian Chocolates
• Bottle of Waters Edge Rosé Wine
• A gorgeous Charlie Teddy Bear

The Spa day is available at over 50 destinations around the UK & you can see the full list of Spa Day Venues here

*Entry to this competition is only available to people over the age of 18+

Disclaimer: Your information will only be used by Just1MoreMile.com and I will never sell or pass your details on to anyone else.  The prize, valued at £109.00, will be provided by Spabreaks.com, & is as stated.  There is no cash alternative.

CONGRATULATIONS!

You came, you ran, you conquered the Marathon … so what now?

‘Active Recovery’ is your phrase of the week, ladies and gentlemen!

The art of marathon recovery is all about balance.  You need to supply the correct nutrition and hydration to that fatigued body of yours, whilst attending to any blisters, missing toenails or injuries – …However, sitting still in front of daytime TV with a pile of comfort food on your lap just isn’t going to do you much good .. I know, I know, I can hear the whining.. but listen up and you’ll heal much better and much quicker..honest!

Active Recovery is about engaging in low-intensity exercise after strenuous activity.  A study published in Medicine & Science in Sports and Exercise has revealed some interesting points that we need to look at:

1. Engaging in Low intensity exercise after a strenuous race doesn’t decrease an athlete’s physical recovery but actually has a positive effect on the psychological recovery by improving relaxation.
2. By keeping mobile, instead of sitting still, after a marathon, your body is able to get rid of lactic acid build-up much more effectively than if you sit still, which helps to speed up your recovery.  Low intensity exercise actively helps the blood to circulate, which, in turn, assists in the removal of lactic acid from your muscles.

Your marathon recovery routine doesn’t need to be complicated and you could simply include some gentle walking to help loosen off those tight muscles. Tai Chi might also be something you’d like to try.  Strenuous Yoga, Pilates or excessive stretching is NOT recommended immediately after your marathon – just wait a little while for your muscles to repair and then you’ll be fine to rejoin these activities.

Ensure that you’re taking in plenty of protein in the days after your marathon.  Your muscles need protein in order to repair the damage you’ve inflicted on them.  Good sources of protein include fish, chicken, eggs, soya products, beans, pulses, nuts & seeds.  Additionally, you might like to try a Sports Nutrition product that has been specifically created to help promote and speed up the recovery process.

Don’t be surprised if your mood alters over the next few days.  It’s normal to feel a little ‘down’ after marathon day.  You’ve had such a long build up, you’ve persevered with training and enjoyed the highs of marathon day.  Recovery time can feel boring and it’s easy to feel a little ‘blue’.  Don’t worry!  Come and share your experiences on our Facebook page and on forums, like RunnersWorld, to talk to likeminded runners.

Get some fresh air and meet up with friends, family and colleagues … perhaps someone would like to help you organize a ‘Marathon Finish Line’ evening .. always a good way to coax a little last minute sponsorship out of people & a great opportunity to wear your marathon medal too!

Take care to ensure that when you’re resting, you’re getting the right type of rest.  Ensure that you’re getting plenty of sleep – don’t stay up late watching movies till you fall asleep on the sofa .. decide on a sensible time to begin your bedtime routine and stick to it. … switch the mobile off, stick the answerphone on, use the record button on the TV if you have to… and relax!

..and remember those Bragging Rights… you earned them.. with every single step of every one of those 26.2 miles!

The sweepstakes to win a Sports Nutrition Goody Pack, from those lovely chaps at Myprotein, proved to be incredibly popular.  With over 170 entries collected during 4 days, it’s great to see so many people enjoy visiting the site and taking part.

Each name was printed on to slips of paper and put into a hat.
The name pulled out of the hat was … <drum roll>

Congratulations John!  An email has been sent to you to confirm you are our
WINNER of the Myprotein Sports Nutrition Goody Pack.

Thank you so much to everyone who took part in the sweepstakes and for all your support in making Just1MoreMile.com such a success!

Keep a look out for new competitions coming very soon!!

Claire Squires, 30, was running for the Samaritans and collapsed within a mile of reaching the Finish Line.  Having run 25 miles, she was so very close to completing the marathon course. Paramedics rushed to help Claire as she collapsed in front of horrified spectators at Bird Cage Walk, but Claire died shortly afterwards at the scene.

As details of the tragedy unfold, Claire’s death has hit the marathon and charity community hard.  Her family must be utterly devastated.  Her inspiration, to run the London Marathon this year for the Samaritans was her Mum, who has worked as a volunteer for the charity for 24 years.  The Samaritans help people when they feel they have no-one else to turn to.  It’s also thought that she ran in memory of her brother, Grant Squires, who died from an overdose in 2001 after battling with depression, as a result of the death of his girlfriend in an horrific car crash.

Claire’s JustGiving fundraising page shows that she was on target to raise £500 for the Samaritans as she set off from the start of the London Marathon.  Since news of her death reached Twitter on Sunday, many thousands of ordinary people have donated money to her page.  When I first saw her page, it was showing a total raised of £3,000 but as news has spread the total now shows a staggering £452,908.60 … and rising.  The Gift Aid tax break to be added to that amount totals £98,791.82.

Claire’s grieving family have urged everyone to keep making donations.  In a statement, they said,
“Words cannot explain what an incredible, inspirational, beautiful and driven person she was.  She was loved by so many and is dearly missed by all of us.”

“For Claire and the Samaritans, please keep the donations coming.  Don’t stop giving, just like her.  It’s what she would have wanted.”

“Claire would be so happy and overwhelmed with the incredible support that has been offered by thousands of people from all over the world.”

JustGiving.com have today agreed to waive its usual 6.5 per cent fee on credit card donations to Claire’s fundraising page (over £30,000 approx.)  A spokesman for the fundraising website said “This is the largest number of donations ever received in a day, and in terms of a single event and not an appeal, it is the highest we have ever seen.  We are donating the fee we get from donations and giving it to the Samaritans in Claire’s honour.”

A committed fundraiser, Claire had raised £1,886 for the Children’s Society by completing the 2010 London Marathon and raised £1,430 for the RAF Association by climbing Mount Kilimanjaro in Tanzania.

When Claire collapsed, she was within a short distance of turning a bend in the road and being able to see the London Marathon finish line.  It is a terrible, terrible thing to have happened and one that I’m sure will have shocked you all.

Claire wanted to raise money to help other people .. her family can be exceptionally proud of her ..
This is her legacy .. Just Keep Giving

Claire’s fundraising page

Each year I try to provide up-to-date, accurate London Marathon tracking information about how to follow your runner.  Last year there seemed little information available.  The Facebook and Adidas WAP tracker, available in 2010, didn’t seem to be on offer either.

However, BIG NEWS.. JUST IN:

I have just been given information about how to track your runner in the 2012 Virgin London Marathon on Sunday 22nd April!

From 07:00 on Sunday, you can click this link –>

http://results-2012.virginlondonmarathon.com/2012

You’ll be taken to the Virgin London Marathon website where you’ll be asked to enter your runner’s name or race number.  With that information, you will be able to find out where your runner is on the marathon course.

If, like many, you’re intending to watch the Virgin London Marathon on TV, this is where you can catch it being broadcast live & also highlights of the day.  Look out for your runner – there are TV crews all along the course & your runner may be caught on camera!

08:30 – 14:00 BBC1
14:00 – 15:00 Sky red button
17:00 – 18:00 BBC2 highlights

Don’t forget to Enter our super Prize giveaway – just enter your details below for a chance to WIN a super Sports Nutrition Goody Pack from Myprotein. (competition closes: 23-04-2012)

It’s easy to enter the sweepstakes, just enter your details in the form below* and hit enter .. that’s all there is to it .. of course if you want to Like the Just One More Mile Facebook page as well, that would be super too!

You can enter our Sweepstakes until midnight on
April 23rd 2012  .. One lucky winner will be chosen at random after the closing date and announced on the blog and on Facebook.

 …THE PRIZE …

Myprotein® have generously donated over £50.00 of goodies for you to win – the prize will consist of the following:

MPMax® One Energel Isotonic (30x 60ml sachets) Orange or Summer Berry a unique isotonic energy gel containing both Electrolytes and B Vitamins perfect for those long training runs & superb for marathon day!

MP Max® Recovery EVO (1.28kg) Strawberry & Apple or Blackcurrant a revolutionary recovery supplement which employs the latest research to provide your body with the essential nutrients necessary for effective recovery.  The unique ingredient combination is designed to help promote and speed up the recovery process, making MP MAX® Recovery Evo an indispensable component in every serious athlete’s nutritional routine.

MP Max® SmartShake is a unique sports supplement shaker, combining a 400ml shaker with a convenient multi-storage container for your daily supplements.

For your chance to WIN this great prize, Enter Now!

GOOD LUCK!

*Entry is available to people over the age of 16+ who live in Great Britain … (don’t worry, my International friends, there’s another great competition I’m planning that you’ll soon be able to enter!)

Disclaimer: Your information will only be used by Just1MoreMile.com and I will never sell or pass your details on to anyone else.  The prize is as stated and there is no cash alternative.

Myprotein® provide sports supplements and nutrition to sportsmen & women.  Whether you’re a beginner or an elite athlete, these guys pride themselves in being able to help you achieve your sporting goals by providing keenly priced sports nutrition products that are manufactured in-house & sold via their website.

The Myprotein® Sports Science guys have written the following article for those of you who are about to run a marathon – whether you’re a newbie marathon runner or a seasoned runner, I think you’ll be interested in what they have to say….

The Last Minute Marathon Guide

Whilst conventional marathon training advice generally advocates 16 to 22 weeks of heavy running, 6 times a week, to increase your lung capacity (VO2), improve muscular endurance and iron out any ‘kinks’ in the biomechanics of your running technique, the reality is the London Marathon is now only 8 days away.  

So, if you’re a runner who needs all the help you can get, or you’re fully prepared but looking to make those final tweaks to your training, here is the ‘Last Minute Marathon Guide’ detailing all the tips and tricks you can incorporate to improve your marathon time.

Tip # 1: Reduce Lactic Acid             

At Florida Atlanta University it was found that Beta Alanine and Creatine improved the endurance and aerobic capacity of athletes, after only 4 weeks of supplementation.  Researchers believe it’s Beta Alanine’s ability to positively affect a substance called Carnosine in the muscles, which produced this improved performance.  A similar study, at the University of Tsukuba, found that high levels of Carnosine could help to reduce lactic acid build up in the muscles – remember that burning sensation you get in your muscles when you’re running hard?  That’s the effects of a build up of lactic acid.

Tip # 2: Get Some Iron 

The University of Missouri found that iron supplements significantly improved the endurance capacity of trained athletes.  Iron is an essential component of haemoglobin (the protein that carries oxygen and carbon dioxide in the blood.) Without it you simply cannot efficiently produce ATP, the body’s primary energy source, and you certainly can’t run a marathon in any decent sort of time. Now, whilst you can get iron from certain foods such as beef, liver, spinach and lentils you can equally supplement your diet with desiccated liver capsules

Tip # 3: Carb Up

According to a study conducted at Loughborough University, England, runners who consumed a high carbohydrate diet 7 days before a 30km treadmill time trial were 10% quicker than those who didn’t ‘carb load.’  Put simply, carbohydrates are an athlete’s primary source of fuel so having a sufficient supply before a race is absolutely essential to reducing fatigue and improving sports performance.

An idea echoed by Anita Bean who in The Complete Guide to Sports Nutrition (Complete Guides)
states that marathon runners need 5-7g of carbohydrate per kilogram of body weight or 60 per cent of your daily calorie intake from carbohydrates. This usually works out at around 1,500kcal from carbohydrate per day for most women and 1,800kcal for men or for a 75kg runner that works out at between 600g and 750g of carbohydrates per day.

Tip # 4: Get A Cup Of Coffee 

As strange as it sounds, a cup of coffee could hold the key to a better marathon time!

Researchers at Yale University found that caffeine (found in coffee) actually helped increase resistance to fatigue by stimulating the production of the neuro transmitter beta-endorphin.  Studies show that beta-endorphin can reduce pain and perceived fatigue.

Furthermore, caffeine has also been shown to spare your muscle glycogen stores by  encouraging your body to burn stored fat as fuel, essentially saving your muscle glycogen for later on in the marathon.  According to Dr. Mark Jenkins of SportsMed Web, you may use as much as 50 percent less glycogen during the first 15 minutes. This leaves larger stores intact for the rest of the event, delaying the point of exhaustion.

Tip # 5: Reduce Cramps   

With only a short time left before marathon day, you can’t do too much to prevent muscle cramping because of poor muscular endurance and lack of training.

But.. you can ensure that you maintain the correct electrolyte balance in your body to prevent any unwanted cramping mid-marathon.

Primary ions of electrolytes such as potassium (K+), sodium (Na+) and magnesium (Mg2+) are all needed to regulate your body’s fluids, help to maintain a healthy blood pH balance and ultimately reduce the likelihood of getting cramp. Plus, according to the Human Performance Laboratory in New Delhi, ‘an electrolyte drink can increase endurance performance as well as enhance lactate removal, thereby delaying the onset of fatigue.’ (G.L. Khanna and I. Manna, 2005.)

Do you use sports drinks and sports gels that help you to maintain your electrolyte balance?

Tip # 6: Eat Your Greens                 

For those looking for something a bit different to boost performance, a recent study at the University of Thessaly in Trikala, Greece, discovered that the green algae known as spirulina could improve an athlete’s resistance to fatigue by as much as 25%.  The new research published in the journal ‘Medicine and Science in Sports Exercise‘ theorised that the chlorophyll content in the Spirulina improved the oxygen carrying capabilities of the blood therefore allowing the participants to exercise longer.  If you want to try improving your race-day performance, try adding 5g of spirulina to your water bottle before race day.

If you wish to try any Myprotein products, they have an extensive range of samples that give you the opportunity to try a product before committing to buy the full sized version – whether you want to try a completely new product or simply try out a new flavour.

About Myprotein.com
Myprotein.com is Europe’s leading online sports nutrition brand and forms part of the UK’s leading multi-product, multi-website online retailer The Hut Group. Established in 2004 by Oliver Cookson, Myprotein.com has expanded at an incredible rate, and was recently ranked 21^st in the Sunday Times Fast-Track 100 list.  Winning multiple awards, including the CBI Growing Business of the Year and National Business Awards Regional Winner, Myprotein.com has firmly established itself as a market leader in the world of sports nutrition.

Buying in bulk, manufacturing in-house and selling direct online to consumers allows Myprotein.com to offer the lowest prices in Europe guaranteed.  Using only the finest quality ingredients and the latest production processes (certified to ISO9001:2008 by SGS, a UKAS accredited company), ensures the finest product quality is maintained.

But when it comes to the final 3 weeks before race day, nerves begin to set in and we all fret about what to do leading up to the BIG DAY.

So, trying to keep it simple and not give you anything else to worry about, here are some Top Tips for a successful marathon taper.

1. What does Tapering for a Marathon mean?
Usually three weeks before a marathon, runners begin to cut significant distance from their training. It is a time to make sure you get adequate rest, prepare psychologically and allow your body to heal from the intensity of training that has been building up over weeks and months.

2. Why do we need to Taper?
You need to have your body in tip top condition for Marathon day, so it’s important to give yourself some time for a little TLC beforehand. Why? Well, what you can’t see is that as a result of all your splendid efforts in training, your muscles have developed tiny micro-tears that need time to heal. Your body also needs adequate time to restock those all-important glycogen stores that you will need to reach your marathon Finish Line.. without crumpling in a heap somewhere between miles 14 and 20, having hit the dreaded Wall!  Whilst you’ve been building up your strength, cardio-fitness and stamina during all those training runs, you may have picked up an injury, a niggle here and there, so your taper is a perfect time to sort everything out & get race-ready.

Ask yourself this: Do you want to race on the day and achieve the best result you can? or.. Are you just going for another long slow run?

If you’re going to do the latter & not bother with a taper, best of luck to you & hope it all goes well.
If you want to achieve the former then read on for more information on how to get the best out of your marathon taper.

3. Will my Taper ruin my fitness levels?
Not if it’s done properly.  Starting your Taper approximately 3 weeks before your marathon will allow you plenty of time to decrease the mileage whilst retaining the intensity of training.  In other words, run shorter distances but still put in the same effort – it doesn’t mean just relying on slow jogging for a few miles.

4. How long should you Taper for a marathon?
Three weeks is the average time to taper for a marathon.  Some people are able to taper for less time but generally taking 3 weeks is recommended. Your Taper starts the day after your longest run .. which tends to be around 20+ miles.

5.  Why does Tapering work?
Your training to date has prepared your body for the marathon and has taught it how to efficiently burn fat  and carbohydrate for energy, whilst holding onto glycogen stores for longer.  If you are sensible during your taper, you will be able to replenish your body’s nutritional requirements to optimum levels.  This allows you to start your marathon on the day feeling fresh and rejuvenated.  Give muscles time to repair, get plenty of rest before your race and you’ll stand on the start line with the opportunity to run in peak physical and mental condition.

6. What will a successful Taper achieve?

• A better finish time
• More enjoyment on marathon day
• It will help to lessen the potential for injuries on the day
• Your taper can help you to avoid hitting the Wall
• Rest will help to strengthen your immune system
• A reduction of the production and build up of lactic acid

I have summarised an excellent article by Bob Cooper on RunnersWorld.com which you can read in full here. However, the major points are covered below:

3 Weeks to Go:

Your first week of your taper should start the day after you finish your last long run.  This last run is usually about 20+ miles or so – some stick at 20, some do a little more..it’s personal preference really.

• All runners will be offered 33cl Vittel Water bottles at every mile, from mile 3 onwards.
• Drink stations are several metres long and are manned by volunteers to help keep runners hydrated along the London Marathon course.
• Isotonic Lucozade Sport Body Fuel drinks (bottles) will be available for all runners at the 5 Lucozade Sport drinking stations. These stations will be positioned at the 5, 10, 15, 19 and 23 mile markers.
• You will also get a Lucozade Sport bottled drink in your Finishers pack
• Each Lucozade Sport Body Fuel drink contains 330ml of fluid and 80 calories of carbohydrate.
• Lucozade Sport Carbo Gels will be available at miles 14 and 21

If you want to take advantage of the Lucozade products on the day, it’s a good idea to try them out beforehand.  Personally, I found that the Lucozade Gels were rather gloopy and I’ve always preferred to use High5.  However, there are plenty of sports drinks and energy gels/bars available for you to choose from, I buy mine from Wiggle.

If you’ve found this post helpful, please click the Like button .. and don’t forget to Share with you friends.  Thank you.

It’s easy to ignore the importance of the tendons running along the top of your foot – afterall, it’s not like a big muscle group that we strenuously train to get stronger and few of us do any stretches to improve foot flexibility.

The extensor tendons run down from your shin along the top of your foot and help to straighten and flex your toes (dorsiflexion). These tendons can become inflammed, causing pain and swelling. Extensor Tendonitis is a condition often found in runners, hikers, skiers, cyclists and triathletes.

But our feet and ankles need to be strong and supple to allow us to walk, jump and run.  There are over 26 bones, 33 joints (20 are articulated) and more than 100 muscles, tendons and ligaments in each foot.

If you have pain in the top of your foot, it could be due to one, or a combination, of the following:

Causes

• Overuse
• Poorly fitting shoes
• Changes in running patterns – often due to terrain (hills make your feet work harder to lift your foot off the ground as you ascend and continue to work hard eccentrically to slow you down on your descent.)
• Running on icy or wet and slippery surfaces

Many runners, particularly those who like long distance running, will continue to put up with a nagging pain rather than seek professional help for dorsal foot pain.  But help is at hand from a variety of sources including:

Where to get help

• Physical Therapist
• Podiatrist
• Sports Massage Therapist
• Kinesiology Taping Professional

Your Therapy Professional can advise you of the best Foot and Ankle strengthening exercises

The recognized pattern of treatment for foot pain is:

Pain Relief & Treatment

• R.I.C.E (Rest, Ice, Compression, Elevation) Try an ActiveWrap® instead of struggling to bend a rock hard ice pack around your
  foot
• Check your running shoes are fitting properly (get advice from a specialist running store who can check your gait whilst you run)
• Tie your shoelaces correctly – sounds simple but easy to get wrong!  You could be losing valuable support.
• Insert extra padding in the forefoot area of your shoes to take the pressure off the tendons
• Strengthen extensor muscles
• Stretch calf muscles
• Ibuprofen (NSAIDs)
• Your Doctor may suggest a Steroid injection if pain persists
• Ultrasound
• Don’t rule out the possibility of a metatarsal stress fracture
• Kinesiology Taping can be a very effective answer to dorsal foot pain and is something that you can learn to do yourself at home

Don’t be a martyr to your foot pain, get help!  Once the causes have been established you can concentrate on a program for recovery and begin to enjoy pain-free running again.

This article was originally written by Joanna Sayers for the 3B Scientific Therapy Blog