With The Virgin Money London Marathon just around the corner, the runners making sure they are well prepared and race day quickly approaching, all the hard work is nearly done and now it’s time to really take care of the body.
At Bodyism, prehab is as important if not more than the workout itself. We believe that beginning every session with 5 minutes of foam rolling to relieve the fascia, followed by prehab movements to prepare the body is essential to achieve optimum results.
With London Marathon fast approaching, we’ve put together 8 prehab moves to help long distance runners and running enthusiasts in preparing their bodies for the big day.
These moves are designed to increase hip, knee, ankle alignment and stability, vital when preparing for a run. Working on these muscles while strengthening your core muscles will aid in achieving ultimate efficiency during your run.
Like running, prehab movements come at no cost and will save you from causing long-term damage to your body. Long distance runs can put a lot of oxidative stress on your system so it’s important to put as much effort as you do in your run in to how you wind down after.
“Do it mindfully and enjoy it. ”
James Duigan, Bodyism Founder
Marathon Nutrition advice from Bodyism Head of Training Matt Bevan:
Pre-marathon: Make sure to get your carbohydrates in, bananas are a great option pre marathon. Hydration is also vital, try to have an electrolyte drink a few times before the run. I like mixing 3-5g of pink himalayan salt, 12 oz of water with lemon.
Post marathon – Keep hydrated and stretch, stretch and stretch. Use a magnesium spray on sore areas, take an epsom salt bath, if you can go to an infrared sauna or book in for an Fascial Stretch Therapy (FST) session or massage at Bodyism. Email [email protected] for more information and booking.
You deserve this meal, go out and enjoy it and make sure you eat slowly and enjoy every bite.
8 Prehab Moves for the Ultimate Run
Repeat each prehab move 10-12 times before your workout or run.
1 Begin in a half kneeling position.
2 Lean slightly forward with your torso, tighten your core and contract the glute of the downward leg and push your pelvis forward.
3 On the same side as your downward leg lift your arm to intensify the stretch.
1 Begin on your hands and knees, with hands slightly in front of the shoulders and knees wider than hips and toes pointing outwards.
2 Slowly push your hips back towards your heels to feel the stretch in your groin.
Hamstring and adductor stretch
1 Begin on all fours, your hands under your shoulders with one leg stretched out to the side and your foot pointing upwards.
2 Slowly ease yourself towards your heels to feel a stretch in your hamstring and abductors.
1 Begin on your hands and knees, with your wrists under your shoulders and your knees directly under your hips.
2 Inhale as you drop your belly towards the mat, lifting your chin and chest and gazing up toward the ceiling
3 As you exhale, draw your belly to your spine and round your back toward the ceiling
1 Begin on your hands and knees with your toes firmly pointed into he floor. Ensure your spine and neck are in a neutral position, with hands and shoulders under hips.
2 Extend your right arm in front of you alongside your head, thumb up while you extend your left leg backwards toes still pointing down.
3 Bring your arm and leg in underneath your torso simultaneously so they touch .
1 Begin on your back with the soles of your feet together, knees apart and hands by your side.
2 Slowly raise your hips towards the ceiling while squeezing your glutes.
Marching hip extension
1 Begin lying on your back with knees bent and hands by your sides. Press your heels into the ground, toes lifted and lift your pelvis up.
2 While in bridge pose, lift one knee towards your chest. Repeat on other leg.
Banded hip flexion
1 With an exercise band around your feet begin in a high plank with your hands underneath your shoulders.
2 Pull one knee in to your chest, extending the band. Return to starting position and repeat on the other leg.
Find more Bodyism-approved workouts that are kind to your body in the book, James Duigan’s Blueprint for Health, available to buy in bookshops and online here.
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