Countdown to Boston Marathon
From Owner and Principal Jeffrey Spratt,MT
The Facebook News Feed is filled with excitement as Boston Marathon runners are receiving their Bib Numbers and Corral placements.
Marathon Monday will be here before we know it.
I'd like to recommend this video by Coach Terence Mahon. He presented a BAA Training Clinic at the Adidas Boston Marathon RunBase Store. In addition to the gospel that I've been preaching for years, he has great advice on modifying your training plan and mental preparedness for your big day. He touts the benefits and necessity of massage therapy. "Put back in what you've been putting out during your training," he recommends.
Let me bring together for you the highlights of our blogs to help you get to the starting line healthy. Click on the blog title to read the full blog entry on any topic of specific interest to you.
An Ounce of Prevention -- The old adage is true and Coach Mahon states in the video that it has been proven that treating an injury in the first 2-3 days will save you 2-3 weeks of recovery time.
Remember regular sports massage therapy sessions using the Spratt Method of Muscular Therapy is a fantastic training tool to help you run your best race.
- Decrease your recovery time
- Increase your performance
- Prevent injuries
- Regular flushing and stretching helps you to recover and prepare with greater ease
Your Post Run Recovery Routine -- Consistency is vital now as you build miles.
S_T_R_E_T_C_H! I hear it all the time ... "But I don't have time!" You have to make the time. Just like brushing your teeth, you need to make stretching a habit to facilitate your body's recovery while you train for a marathon.
ICE BATHS: oooh just the thought of it makes you shiver right? If you cannot bear to bring yourself to take an ice bath, you can take your post run recovery shower and then turn the water to cold and run specific body parts under the cold water for a few minutes. You can also get wrap around cold packs from CVS that freeze in the freezer and leave them on your knees or ankles for 15 minutes.
SELF CARE TOOLS:
Tennis balls are great to ease the stress and tension in your upper body and feet. Place the tennis ball where you are feeling tension in your upper body and roll against the wall while standing. To break up the congestion in your feet that accumulates after a long run, systematically move your foot back and forth along the ball. Rolling your feet on a frozen water bottle is a great way to help your feet recover after a long run.
Water and Ice -- Coach Mahon talks about the importance of hydration during your training and planning for hydration on race day. We have tips about how water and ice become your best friends while training.
Winter Weather Training Tips -- When the calendar flips from February to March, we all hope that winter weather training is behind us. Unfortunately, Mother Nature has other plans as did Puxatawney Phil when he saw his shadow on Groundhog Day this year. We have lots of great tips for winter weather training in this blog.
Good and Bad Pain -- As you know by now, you are going to experience pain especially during these last 5 weeks of training. Pain is how the body communicates with us and in this blog you can read about differentiating between good and bad pain!
Rest and Recovery -- Now more than ever you need to get plenty of rest and plan your rest and recovery days. As Coach Mahon explains, your body recovers when you are at rest and when you are sleeping. As I have said over and over again, you've got to unplug and make sure that you are giving your mind, body and soul time to rest. Coach Mahon states that you can go back to whatever habits you had but for these final weeks of training, you need to be mindful of taking exquisite care of yourselves. In this blog, I distinguish between rest and active recovery days. Your rest and recovery days are the best time to schedule your massage therapy appointment.
Call our Communications and PR Director and our 2009 Boston Marathon finisher in residence, Mary McManus, MSW if you have any questions for me and to schedule your appointments. She can be reached at 617-678-1426 or by email at email@example.com
May you run swift. May you run smart. May you run unencumbered.
To your journey - all the best,