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"Nicola has worked with me at both club and International level. She has always been committed to getting myself and team mates back on the ice after injury. I’ve had a few injuries over the past few years and without Nicola tirelessly working on my rehab and motivating to push myself, my injury lay off time would have been so much longer." Jonathon Weaver, GB and Coventry Blaze Ice Hockey Club Captain
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"I had been suffering with constant back problems for some time, after trying different types of treatment I had resigned myself to the fact that it was something I would have to live with. A friend suggested going to Elite Therapy and after one session my back started to feel an improvement. Nicola worked on my posture and core stability and gave me exercises to improve my mobility. My pain has reduced considerably and I have the confidence to be active now without the fear of my back seizing up. I can’t thank Nicola and Elite Therapy enough." TP, Coventry
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"I would like to thank Elite Therapy and Joel for their professionalism and ethusiasm, in helping me gain the strides i needed to over come my injuries. This has allowed me to develop my skills within the European and international stage" Adam Biggs, Coventry Jets AFC, GB Lions AFC
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"We tend to spend a lot of time sitting at our desks producing design work for our clients. As part of encouraging our guys to adopt the right posture and take breaks from the computer we asked Elite to come in and offer massage therapy and advice on an individual basis. This was very well received and we will definitely be doing it again" Paul Hartley - Pyramid Design
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"I had been having back trouble for a number of years now - periodically it would flare up and I would come in for a few therapy sessions to manage the condition. A consultant has now determined that I require surgery to correct the condition. Joel has helped by taking a detailed holistic background history and developed a series of exercises to prepare me for the procedure and help aid the recovery process" AM, Leamington Spa
Marathon Training Tips
Wednesday, 28 March 2012 00:00
Marathon Preparation
It’s that time of year again, when marathon season is upon us. So here are a few top tips for the last few weeks leading up to Marathon Day.
A few weeks before
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You should try to complete three 20-mile runs before the event; the last should be about four weeks before the race itself. The last long run, which is normally around 15 miles, should be two weeks before the race. Tapering is a necessary and effective part of training and gives your muscles time to recover before race day
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A proper diet is crucial for training. Be sure to eat a lot of carbohydrates- especially those rich in complex carbs and vitamins. Fluids are essential, especially in the last days before a race. In the week before the marathon, you'll want to up your carbohydrate intake as well as your fluid intake. |
On your training runs, if you haven’t already done so, practice running with a water bottle and on the long runs take snack bars and banana’s out with you, take small bites, so you can practice eating while running. Potassium rich bananas and engineered sports bars are easy to digest and perfect to boost your energy while running.
A few days prior
Trim your toe nails. Don't do it the morning of a race, if the toe nail is cut too-short cut this could prompt bleeding during the race. An improperly trimmed toenail can catch part of a sock or push against the front of running shoes and prompt blisters.
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Check your running shoes. Ensure laces are still in good condition, so there’s little chance of them breaking on the day of the raceDay before
Drink plenty of water the day before the race, so your body is well hydrated. The night before the race, eat a good meal, but don't overstuff yourself. Remember, marathons take place in the morning. You want to be light on your feet, not sluggish, when the gun goes off. Eat something like pasta, a big baked potato, and a bit of protein, too: sunflower seeds, a little cheese, some chicken.
On the day of the marathon
Eat a light meal, no sooner than an hour prior to the race. Eat easily digestible carbohydrates, such as bread, oatmeal, Toast, bagels or a light pasta salad and non-acidic fruit like bananas and water. Avoid dairy products, fried foods or anything you are not accustomed to eating at breakfast, this will help to prevent any gastro intestinal discomfort during the race.
Use a lubricant product like petroleum jelly and cover body areas susceptible to chafing.
The weather in April can be quite temperamental, so you’ll need to prepare for all eventualities. Your clothing should be already worn and washed.
In mild weather you should look at including some lightweight cover-up pieces like a long sleeve t-shirt and a ¾ or short tight
If it's due to be very hot and sunny, consider wearing a t-shirt instead of a vest as well as a cap to avoid the risk of sunburn. Quicker runners (sub 4 hours) will prefer lighter, minimal kit as you will be running more intensely for a shorter period
Unseasonably cold weather should make faster runners consider slightly warmer layers whilst the slower participants should consider tights and lightweight jackets that can be zipped and unzipped en route - plus, the pocket detail has a practical benefit for carrying nutritional snacks
A pair of lightweight gloves in mild or cold weather is invaluable for all runners as cold hands can be uncomfortable and can have a knock-on effect to overall body temperature. If the conditions warm up they can easily be discarded, or if you’re reluctant to get rid of them they can always be stuffed in a waistband with minimal interference.
Post Marathon
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As soon as you finish, you will be handed a space blanket, your body will cool down quickly so it’s important you keep warm to prevent your body temperature suddenly dropping in temperature which can cause you to collapse.Keep moving as soon as you’ve finished, this will prevent your muscles from cramping up
The best time to restore your muscle energy stores is immediately after. Drink sports drink and water; avoid alcohol and caffeine as they can dehydrate you further. Eat some high carbohydrate snacks and salty snacks. Potassium sources such as bananas are good.