Newsletter 1: Tips on how to survive a marathon
Tips, research and expert assessment for amateur runners
Here is your first e-newsletter from the University of Salford Running Performance Clinic.
In this edition, we give you some expert tips on recovering from a Marathon. We talk about research which may in future help amateur runners improve their race times. And we reveal how you can learn to run like an elite athlete.
Surviving a Marathon: 10 quick recovery tips
Running a marathon this year? Here are our 10 handy tips for a quick, pain-free recovery:
- Replace lost fluids and weigh yourself before and after the race to monitor any change.
- Drink throughout the race, from the very first station. Water in the early stages and electrolyte drinks later.
- Use Energy gels on the day, but test them beforehand
- Eat protein and carbohydrates shortly after the race, with a carb-rich meal within two hours of finishing.
- Use ice to settle inflammation if you get a race day injury.
- Wear blister-free socks and well-fitting ‘worn-in’ shoes.
- Avoid joggers’ nipple with two well-placed pieces of tape.
- Book a post-race massage for within 48 hours of the run.
- Wear compression clothing either during or immediately after the race.
- Take at least two days off running following the race.
Getairborne: Copy the techniques of elite athletes
Research by academics at the University of Salford Running Performance Clinic has found that elite athletes spend less time in contact with the ground than amateur runners.
Our academics used state-of-the-art biomechanical measurement systems to accurately measure the joint angles and forces applied to the feet of amateur and professional runners when they were on the move.
Their findings showed that elite runners spend more time in the air, running with a more bouncy running style. This may explain why elite athletes are able to maintain a faster speed over long periods of time.
Our academics are now devising running drills which could help recreational runners like you develop a more ‘bouncy’ running style and improve your running performance.
Run like an elite athlete: Book a full 3D Gait Analysis
Want to learn how to run like an elite athlete?
Our experts will analyse the movement and running position of your legs, pelvis and spine if you book a full 3D gait analysis.
You will undergo a thorough clinical assessment, designed to assess your strength, flexibility and muscle balance.
Following the assessment, your running patterns will be compared against a database of elite athletes. The findings will take the form of a personalised report which identifies problem areas which could be improved with exercises/running drills.
You will also receive a personal training programme lasting four to eight weeks. Once you have completed the programme, you will return to the university for a follow-up assessment. Find out more about the assessment and book today.