2011 BRISTOL HALF MARATHON SPEEDILY APROACHING

Good luck to all half marathoners this weekend!!  Let's hope the wind and rain abates for the big day.

I know many people that run this race are seasoned runners but just in case you're not I've put down a few handy hints to ensure that you're well prepared for the challenge and excitement of the day.

First of all make sure you have the right clothing and footwear.  Being too hot or cold, having clothing that rubs or trainers that are not offering enough cushioning or support can all cause problems and spoil the day.  I can recommend Up & Running next to our clinic on North View BS6 and The Sweatshop at David Lloyd Westbury-on-Trym BS10 to help you with these bits and pieces.

Next - diet.  The day before the race it's recommended that you increase your water intake throughout the day so you're well hydrated and the evening before eat a high 'energy' meal such as carbs.

On the day warming up and a few gentle stretches will help ensure an injury free and enjoyable race.

:-)

So once the finishing line has been crossed and the adrenalin eased off a little....don't just head for the bar and sit in a heap for the afternoon but take care to:

Rehydrate well (and I'm not talking alcohol!), refuel and re-stretch.  Stretching is the one thing that seems to get missed off a lot of people's list post-race and can often result in aches and pains and tightness in the days and sometimes weeks to come!

To help ensure that by Monday, ok make that Tuesday at the latest, you'll be feeling right as rain and not aching at all why not try out the stretches I've listed below.

*(remember none of them should cause any problems and should be held for between 30-60 seconds, try twice on each leg)

Hamstrings (back of thigh), quads (front of thigh), adductors (inner thigh), piriformis (bottom muscle), psoas (hip flexor) and 2 calf stretches, soleus and gastrocnemius.

If you need any more advice we're happy to help so do call 0117 9737317 or email enquiries@thephysioplace.com