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OnBuy took to highlighting self-care tips in preparation for the London Marathon, which takes place this Sunday. Last year an incredible 40,000 people crossed the finish line and this year, a record 385,050 have applied to take on the challenge – that's a lot of preparation to consider!
1 Look after your feet
Your feet bear the brunt of every step you take and it's super important to take care of them. Blisters are the most common hindrance; hydrocolloid dressing will help. The dressing works by absorbing fluid to form a soft gel, which protects the skin from bacteria and helps relieve any pain caused by friction and pressure.
To prevent blisters, wear well-worn shoes and try an anti-blister stick on the day of the run.
2 Sooth your joints
Pain and inflammation in your joints is common if you're a runner. Maintaining omega-3 and omega-6 levels is essential to combat this.
Providing essential fatty acids, alpha-linolenic acid and linoleic acid, omegas aid tissue elasticity, muscle flexibility, joint motion and regulating inflammatory response.
3 Eat well
Indulge in protein and carbs to refuel before a big fitness event. Protein repairs and restores muscle and will prevent further muscle breakdown. Carbs aid this too, but also work to replenish glycogen stores (our muscles' energy stores.) A hefty helping of green vegetables can be a fantastic way to boost refuel and recovery.
"Just 10 minutes of warming up, complete with light cardio and stretching, can reduce injury risk and enhance performance."
4 Pop an energy supplement
It may be worth taking a natural energy supplement to keep your energy levels steady, especially if you're training beyond your typical regime. High quality supplements of this type are packed full of vital nutrients like folic acid, iron and magnesium, which can help to combat fatigue.
5 Practise makes perfect
It's important to test-drive the outfit you plan to wear before the day of a big sporting event. It's crucial to be comfortable – but supported too. Runners should make sure to wear appropriate footwear and socks made of a breathable fabric to help feet cool.
Overheating, chaffing and blisters are highly inconvenient things that could happen and it's important to prepare for this as much as possible.
6 Warm up and cool down
Warming up allows the body to increase blood flow, which raises your core temperature and prepares the body for the feat ahead. Just 10 minutes of warming up, complete with light cardio and stretching, can reduce injury risk and enhance performance.
7 Prioritise your recovery
Your recovery is just as important as your training. After the event, expect to be stiff and sore. Running a marathon can put immense pressure on your feet and devices such as a foot roller will help to stretch the muscles on the bottom of your feet to relieve pain.
Overall, it's important to rest. Take a break from any intense training after the event and allow yourself at least four to six weeks before resuming your typical fitness regime.