Brighton Marathon Weekend 12-14 April 2019

With the Brighton Marathon quickly approaching, here is our best advice from the Back 2
Balance chiropractic clinic in Hove for ensuring your marathon is smooth sailing. If you’re
looking for optimum race day efficiency, minimised risk of injury and a hasty post-event
recovery, look no further!

Rest
Rest is serious business, especially before marathon day. Without sufficient rest, your body is
unable to refuel for optimal energy and your muscles cannot fully recover. Not only will this prevent
you from performing at your best but it may also leave you feeling fatigued which will significantly increase your risk of injury.
• Prioritise sleep – this is when your body is most efficient at resting & recovering
• Avoid strenuous or prolonged exercise
• Relax & reduce stress (as best you can)

Hydration
Be sure to keep on top of your hydration game before, during and after the marathon.
Drink little and often (as a rule of thumb)
Avoid caffeine and alcohol – they will dehydrate you

Nothing new on race day
If you’ve never heard this before, now you have! This is not the time for experimentation and you
want to avoid any surprises that could end up holding you back.
Stick to your routine – wear the same gear & keep to the same pace
No sudden dietary or fuelling changes – including electrolytes

Warming up
Warming up is essential for preparing your body to perform at full pace and preventing injuries
early on.
Brisk walk or slow jog for 5 to 10 minutes
Dynamic stretches – such as leg swings, knee raises, squats & lunges
Avoid static stretches – not suitable for warming up, save these for afterwards

Cooling down
Keep moving after you cross the finish line – cooling down is just as important as warming up. It
allows your heart rate to gradually lower, maintains circulation to prevent blood pooling in your
legs, and helps to reduce stiffness and soreness.
Take a 10 minute walk once you finish
Find yourself a snack once you’ve cooled down

Stretching
Static stretches are best suited following your run to help to loosen your exhausted muscles and
alleviate stiffness.
Once you’ve cooled down you may stretch as often as it suits you
• Aim to hold stretches for at least 30 seconds each
• Take care easing into your stretches if your muscles are cold

Take it easy
Following the marathon, be sure to give your body plenty of time to recover

Prioritise rest and hydration as described above
• Stretch regularly if it feels helpful to you
• Raise your legs – to assist circulation and reduce swelling
• Start slow and steady to build back up to your usual pace