Dehydration can be induced by:

• Exercise
• Restricted fluid intake
• Temperature
• Drugs i.e. Diuretics

Recommendations For Rehydration

• Cold Drinks are better than warm drinks.
• Natural hot Sparkling
• 300ml 20 minutes before the race
• 100-150ml every 10-15 minutes during the race
• Also electrolytes and carbohydrate are important i.e. sports drinks. They Improve the absorption of water into the body.
• To continue Rehydration after the marathon is also important. The first two hours after the marathon is the best time for Rehydration.

Remember this is only a guide line, every person is different and may need more hydration than others, for more advice on Rehydration consult your local Doctor.

Information available at this site should not be used for diagnosing or treating a health problem or disease. Always see your practitioner if suffering an illness or injury, with regard to your treatment options.

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Why Stretch ? Stretching relaxes your mind, tunes up your body and should be part of your daily life.

You will find that regular stretching does the following things:

• It prepares the body for activity – it signals to the muscles that they are about to be used.
• It reduces the risk of muscle injury
• It prevents post exercise stiffness and soreness
• It restores full flexibility after an injury which means a faster return to sport
• It improves performance in your sport by increasing co-ordination and range of movement
• It reduces muscle tension making the body feel more relaxed
• It promotes circulation

…and it feels good!

When to Stretch?

At this stage in your training you should have developed a daily 10 minute stretching routine. Before training, stretching is most effective if carried out after 5 – 10 minute warm up. Warming up increases the blood flow to the muscles and prepares the body for the ensuing sporting activity. After you exercise, it is advisable to do a 10 – 15 minute cool down and then to carry out your stretches again.

How To Stretch?

Stretching is easy to learn, but there is a right and a wrong way to stretch.
The right way: a relaxed, sustained stretch with your attention focused on the muscles being stretched.

The wrong way: bouncing up and down or stretching into pain. This actually strains the muscle and also activates a stretch reflex which makes the muscles contract/tighen instead of stretching out.
So remember:

• Stretch until you feel a mild tension in the muscle relax and hold for 10-30 seconds.
• Your breathing should be slow and under control – do not hold your breath.
• Do not stretch into pain – it is not a case of “no pain – no gain”.
• Do not jerk or bounce
• Repeat at least 3 times on each side

Information available at this site should not be used for diagnosing or treating a health problem or disease. Always see your practitioner if suffering an illness or injury, with regard to your treatment options.

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(If inflammation is still present in 72 hours A visit to your proffesional therapist or doctor is advised.)

• An ice pack
• Ice cubes/ice bag
• Bag of frozen peas

To avoid the danger of an ICEBURN to the skin, any of the above should be wrapped in a cold damp towel before application.

Never Place Ice Directly in contact with your skin

• Place the joint/limb in an elevated and supported position and apply the ice pack
• Leave in place for a maximum of 10 – 15 minutes only
• Apply 3 – 4 times daily for best results

Information available at this site should not be used for diagnosing or treating a health problem or disease. Always see your practitioner if suffering an illness or injury, with regard to your treatment options.

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1. Rest, stop running
2. Ice the injury, never apply heat
3. Compression, for example wrap a bandage around the injured area
4. E levation, raise the inured area, for example put your feet up.

RICE helps minimise internal bleeding and swelling and help to promote healing.

To prevent injury you should always do the following:

1. An adequate warm-up – about 15 minutes, consisting of an easy jog and stretching.
   • Do not bounce, hold the stretch for about 30 seconds
   • Do not stretch into pain
   • Repeat each stretch 3 times and stretch each of the main muscles.
2. An adequate cool down, 10 – 15 minutes slow jogging and stretching
3. Train sensibly, build up gradually. Use a training plan an diary.
4. Rest, give your body time to recover from training. Listen to your body. Do not train when you are ill or have a cold, flu or infection. You will be sick for longer.
5. Vary the direction in which you run. Repeating the same course puts strain on the same parts of your body each time you train.
6. Eat sensibly and take plenty of fluids. Get to know the best time for you to eat or drink before running so as to prevent cramps or nausea. Everyone is different.
7. Wear sensible footwear. Remember the most expensive shoe is not necessarily the best for you. Go to a specialist sports shop and if necessary, ask for advice.
8. Train on grass or parkland track as much as possible to reduce the impact on joints and muscles.

Information available at this site should not be used for diagnosing or treating a health problem or disease. Always see your practitioner if suffering an illness or injury, with regard to your treatment options.

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