Alan Burke osteopath Olympic Team GB
Osteopath Alan Burke has over 17 years experience in Sports Osteopathy, was a pole vaulter at international level and was an osteopath for the London 2012 Olympics. With all that knowledge, today Alan brings you his top London Marathon tips.
Remember, these tips apply for all big events, so if you’re not running in this one these tips can still help you in your upcoming event. If you are concerned about an injury, be sure to come and see us as soon as possible. Booking an appointment for an injury a week or less before your event is not a good idea – best to nip these things in the bud!
  • Start tapering down. All of your distance training should be done. The final two weeks before a race are about shorter runs, good nutrition and good rest. So if you haven’t tapered down yet – do it now!
  • Be prepared. If you have not done the marathon before you need to be prepared for the morning of the race. You will be up early, you will probably not have had much sleep, you have to contend with travel to the start with thousands of people and you will be standing around waiting for the start for a long time. It is unlike any other race you have done before. If you are prepared for this and get good sleep and nutrition in the final week you will have no problems.
  • Plan, plan, plan. Make sure you have everything ready for the race morning. Kit ready, drink and food ready. Do this the night before to prevent a sleepless night going over your checklist!
  • Stick to your race plan as you will get drawn into the excitement of the day.
  • Drink frequently, especially if its hot but DO NOT over drink. We have a mechanism that has evolved over thousands of years that tells us when we are thirsty. Drink regularly if you are sweating a lot but remember that drinking too much is more dangerous than drinking too little.
  • If you are hitting the wall, during the race carbo gels can help at that point. But again in moderation as too much sugar in the stomach can cause stomach cramps.
  • If its a hot day get something cold on your head, like a cold damp towel. This will help your performance and your body will burn less energy if its not having to work hard keeping your brain at normal temperature. A hat may also be a good idea to keep the sun off.
  • ENJOY IT! It is a day like no other. You have trained for this and it’s a great opportunity – don’t let it pass you by!

Alan is available on Mondays and Thursdays. Book now for a post-race check up. You can call us on 020 8332 6184 or book online.