Monthly Archives: June 2022

It could be argued that health is the most crucial element in anybody’s life. 

Good health is what allows you to get up every morning and do the things you love the most. It’s something that we should never take for granted. However, accidents do happen, and minor injuries can occur. 

At some point in our lives, we’ve all been guilty of letting minor injuries snowball into larger issues. 

This is especially true amongst runners, with statistics showing that, approximately, one out of every three recreational runners will experience a running-related injury at some point in their life.

So, why does this matter? 

First things first, if you’re going to take running seriously, you should take precautions which can help prevent injuries in the first place.

Let’s say you’ve noticed a sharp pain in the sole of your foot. We recommend you take it easy for the next few days and purchase some running insoles, such as our Sports, UltraLite or Performance insoles, which will support your feet during your next run.

Similarly, if you feel like you have a blister coming on, or it's already too late, you can heal your wounds faster with manuka honey plasters. 

Apart from taking preventative measures, it’s extremely important that you listen to your body carefully. This is one of the most common mistakes recreational runners make when they experience an injury.

Athletes that are disciplined and attentive, will make sure they never push their bodies past the brink. If you experience recurring pain or ache, either during or after your run, don’t ignore the situation.

You may only make it worse by triggering a more serious injury. Many of us will start going back to normal life once the pain has subsided. However, it’s important to give your injury the time it needs to heal. 

Failing to treat your injuries can result in a snowball effect. By ignoring your health issue and expecting it to simply fade away, you could risk making the situation much worse than it has to be.

Is the

Post-Marathon Recovery: Tips for Bouncing Back After a Marathon

• Importance of Recovery
• Factors Affecting Recovery
  • Age
  • Fitness Levels
  • Muscle Damage
  • Blood Flow
  • Sleep Quality
• Post-Marathon Recovery Strategies
  • Keep Moving
  • Keep Clear of Painkillers
  • Replenish Your Nutrients
  • Get Rehydrated
  • Have an Ice Bath
  • Get a Massage, But Don't Wait Around for One
  • Get Some Sleep
  • Look After Your Feet
  • Take Some Time Off
  • Get Back into Running Slowly
• Conclusion: How to Recover From a Marathon

Have you recently ran a marathon, or have one planned, and are worried about the recovery process? We’ve put together this comprehensive guide to help you!

Completing a marathon is an extraordinary achievement that demands dedication and meticulous preparation. However, what happens after crossing that finish line is equally vital for your overall well-being and future performance.

In this article, we'll explore the significance of recovery, considering both its physiological and psychological aspects. We'll also delve into various factors that can influence your recovery timeline, from training intensity to nutrition and sleep quality, and provide 10 recovery strategies, so you know exactly what to do after a marathon.

Importance of Recovery

Active recovery after a marathon is crucial for both physical and mental well-being.  It also helps to restore mental focus and motivation. Whether you’re a passionate long distance runner, or you’re just starting out, neglecting post-marathon recovery can lead to prolonged soreness, increased risk of injury, and burnout.

Putting as much effort into your recovery as you did into your marathon training is essential, both in terms of physical recovery, and mental wellbeing. Running a marathon puts a significant amount of strain on the body, causing muscle fatigue and micro-tears, dehydration, and depletion of energy stores. Proper recovery allows the body time to repair and rebuild muscles, replenish energy stores, and prevent injuries. If you start running again

How To Prepare for a Marathon: 10 Effective Training Activities

1. Swimming
2. Hiking
3. Climbing
4. Yoga and Pilates
5. Meditation
6. Strength training
7. Cycling
8. Rowing
9. High-Intensity Interval Training (HIIT)
10. Cross-training
    • Benefits of Cross-Training
11. The Importance of Training for a Marathon
12. Final thoughts

It is no secret that running a marathon is hard work. It takes months of dedication and strict training to be able to confidently take on the 26.2 mile challenge, whether running or walking!

When planning your marathon training schedule, logging miles shouldn't be your only priority. Take into consideration different activities you can include to get your body and mind ready, such as swimming, yoga, meditation, strength training, cycling, and cross-training.

In this latest blog, as part of our ongoing marathon series, we’ll be sharing all our best tips for how to prepare for a marathon. Let's look at some of the best alternative activities you can do to prepare your body for long distance running.

1. Swimming

Working out in the pool is a great way to enhance your training regimen for marathon.  It’s a low-impact cardiovascular exercise that improves endurance, strengthens muscles, and enhances lung capacity. It provides a full-body workout while reducing stress on the joints, making it an ideal cross-training activity for marathon runners.

Swimming enables you to improve the stamina and oxygen regulation you need for long distance sports outside of the water, without exerting as much force on your body.

For resistance training and strength training for both small and big muscle groups, try pool running sessions or aqua jogging. To strengthen your heart and optimise your lung capacity, swim lengths and alternate between strokes, such as breaststroke and freestyle.

Swimming also makes a great activity to include in your post-marathon recovery, as it promotes blood circulation and helps to reduce muscle soreness.

2. Hiking

Hiking builds endurance, strengthens leg muscles and knees,