April 19, 2018, by brzmjb1

Sports Injury Clinic | University of Nottingham helping runners avoid injury ahead of London Marathon

With less than a week to go until the Virgin London Marathon on 22nd April, many runners an fundraisers will be coming to the end of a lengthy training programme to get in shape for the gruelling race ahead. The team of experts at the Sports Injury Clinic in David Ross Sports Village are well equipped to provide advice and recovery to long distance athletes or fun-runners who are competing this weekend.

Warm ups before training and events provide the body with suitable conditions to endure the stressed of physical exertion and are essential in preparation for the London Marathon.We take a look at some of the benefits to getting a good warm up in ahead of your final training sessions so as to reduce the risk of injury when the big day comes.

An ideal warm-up should include:-

1. Cardiovascular exercises to increase the heart rate and the body temperature
2. Dynamic stretching to make the muscles warm
3. Strength drills for endurance

Benefits of a warm up ahead of the Virgin London Marathon

• Increased Muscle & Body Temperature
  This improves muscle elasticity, also reducing the risk of strains and pulls. A warm muscle contracts more forcefully and relaxes more quickly. In this way, both speed and strength can be enhanced. Also, the probability of overstretching a muscle is dramatically reduced.
• Increased Blood Temperature
  The temperature of blood increases as it travels through the muscles. As blood temperature rises, the binding of oxygen to haemoglobin weakens so oxygen is more readily available to working muscles, which may improve endurance.
• Vasodilation 
  This is a relaxation of smooth muscle cells in arteries which reduces the resistance to blood flow, lower the stress no the circulatory system and encourages the reduction of lactic acid build up.
• Sweatology
  By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in their training session or the marathon. With 26.2 miles to go its important that this is managed efficiently.
• Improved Range of Motion 
  Whilst the range of motion is road running is limited in respect to more dynamic sports warm ups are vital to providing a strong ROM in key joints in the knees, hips and ankles.
• Hormonal Changes
  Hormones are your body’s chemical messengers. Produced in the endocrine glands, these powerful chemicals travel around your bloodstream and regulate the production of energy. During warm-up, this balance of hormones makes more carbohydrates and fatty acids available for energy production meaning your body will become more efficient and prepared for physical exertion.
• Mental Preparation
  The warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery can also relax the athlete and build concentration.

Running the London Marathon? The Sports Injury Clinic at David Ross Sports Village are offering £25* sports massages for all runners who compete in the event, simply bring your medal with you to redeem the offer.

*Offer for 30 minute massages must be redeemed between 22nd – 29th April 2018.

Pre-book your slot now, either:

• Complete our  online booking form
  
• Email us at  sportsinjuries@nottingham.ac.uk
  
• Call us on: +44 115 74 87070

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