It's landed ... your June 2017 Plusnet Yorkshire Marathon Newsletter. We include some top tips on avoiding injury and a chance to your chance to win a prize that could start your PB journey. Plus entries for our York 10K are open – a great chance to test your running through the streets of York.
Thousands of runners will line up at the start of the Plusnet Yorkshire Maraton on Sunday 8th October. There will be those targeting a PB, some out to overcome a personal challenge and others simple aiming to get round.
Jo Firth, 37, who lives in Gomersal and works at Leeds University, has her own special reason for taking part. Here’s her story.
What inspired you to enter the event?
I'm running the Yorkshire Marathon to raise money for the LGI Neonatal Unit.
My son Tom was born in August 2016, nearly 5 weeks early weighing 5lb 5oz. A few days before, I noticed that he wasn't moving as much as he had been. The LGI conducted an ultrasound to check he was OK. The scan showed a heartbeat, but no movement. It was a very scary time, and a couple of hours later he was delivered by emergency C-section and taken straight to the neonatal intensive care unit.
Tom's lungs hadn't fully developed so he needed help breathing and he was also very jaundiced. He spent a lot of time receiving Phototherapy. The care he received during this time was amazing. Every member of staff showed so much kindness and compassion, not just to us but to all the other parents with babies on the unit. Watching them comfort and support parents who were facing heart-breaking situations was humbling.
Thomas (middle name Tiger!) responded really well to treatment to strengthen his lungs and could eventually breathe by himself. After 8 days he was released from the neonatal ward to the transitional care ward where they continued treating his jaundice and taught us how to tube feed.
Tom will be nearly 14-months-old by the time I tackle the marathon. I'm really hopeful that I'll reach my fundraising target to be able to give something back to the LGI NICU to help support other babies and parents.
Tell us something about yourself as a runner
This is my first marathon! I've joined a running club (the Oakwell Running Bears), but as well as a 9- month-old I also have a 4-year-old and a 2-year-old so time is sparse! I try to run with the running club every Monday evening, and then I run independently 2 or 3 times a week when the children are in bed, as well as do a park run every Saturday morning. Needless to say my husband is incredibly supportive. I'm certainly not a confident or fast runner, but I am a determined one. I don't mind what time I complete the marathon in, I just want to complete it!
Why the Yorkshire Marathon?
I love York and it will be lovely to run around the city. Also as I'm fundraising for a local charity it feels right to be doing the Yorkshire Marathon.
How are you feeling about taking on the run and how is your training going?
I'm quite nervous, really. I have a training plan in place to build up my stamina for long distance - but writing the plan is one thing, doing the long runs is something else entirely! I find breaking down the distance in my mind really helps me. I ran 10K the other evening fairly comfortably and it helped to think of that as being nearly 1/4 of a marathon. I want to find some interesting local routes to help with some of the longer runs, especially when I start building up to 30-40km.
Have you set yourself any goals for the Yorkshire Marathon?
I have a £500 fundraising target (although I would love to raise more). Of course, a major goal is just to complete the marathon. I've worked really hard to improve my running - for me it's not just a physical thing, it has mental benefits. After Tom's traumatic birth I had post-natal depression - running was absolutely brilliant in clearing my mind and giving me space; it really helped me feel so much better.
To support Jo’s fundraising efforts go https://www.justgiving.com/fundraising/Our-Tiger-Tom
Top tips on avoiding injury
Getting injured can be frustrating, as it can mean having to take time out from your running. Injuries can range from the minor blister through to full blown stress fractures and anything in between. Our partners at Up & Running have some advice to help keep your training on track.
The causes of injuries in runners fall into two main categories:
1) over-use injuries
2) injuries caused by external factors
These occur over time, where misalignment(s) in the body cause compensations in order to achieve the required movement. Even with minor misalignments, these compensations can cause overuse injuries whereby the movement patterns are impaired to some degree. With sub optimal movement patterns, comes compensation (because your body is going to do whatever it takes to help you move) and potentially friction/pressure which accumulate over time to cause injuries.
For example, think of compensations as little hammers gently hitting surfaces in the body: in the short term, little to no damage will occur/show. However, in the longer term, this can manifest/lead to injuries such as:
So whilst we may not be able to mitigate against bad luck, we can help to prevent injury through the main cause: overuse
1) Have a Plan
By getting a plan tailored to your current fitness levels and abilities, the training plan will gradually overload the body to get the required training response and improvements in fitness, whilst ensuring safe progress towards your end goal. A common mistake is progressing the running too quickly, before the body has had time to adapt to the new stresses and strains that running introduces
2) Your Body Knows
Whilst some aches may be expected from your running when you first start out, any consistent pain that doesn’t go away with rest should be looked at by a professional. Pain is your body’s signal that something isn’t quite right, and so shouldn’t normally be just ‘ran off’ in case of the possibility of long term damage
3) Get a Proper Warm Up
The point of a warm up before a run is to prepare the muscles and joints for the movement of running. So we want to heat up the muscles so that they are ready to forcefully contract and propel us during our run. And we want the joints to warm up to minimise any friction that would otherwise be caused by pushing cold joints too hard, too soon. A proper warm up will mimic the movement patterns to be performed during the run
4) Learn About Strength & Conditioning
This is the non-running training performed so that you can:
- prevent injury
- improve your running efficiency
- increase your strength
- run faster
Which ultimately mean that your body can run more efficiently and you can enjoy your running more
5) Be Aware Of Your Running Technique
Poor running technique translates into ‘heavy’ running that means more forces are distributed through the body’s joints. By improving running technique and running ‘lighter’, it’s possible to reduce the impact of running on the body, and hence reduce/minimise the jolting nature that it can have on our joints
Think running forwards rather than bouncing up and down so that the impetus is on forward motion
6) Cooldown & Stretch
Once the run is done, it’s far too easy to skip the cool down phase. Even just a few minutes of cool down and stretching will help the body to recover better ahead of your next run. Gently stretching the muscles lengthens them closer to their normal length, and helps ease the tightness after they will have been shortened through the thousands of contractions that occur during a run.
A top 10K to help you achieve marathon glory
Here’s a great opportunity to get a taste of running through the historic streets of York before you take on the Plusnet Yorkshire Marathon in October.
Thousands of runners will line up for the Asda Foundation York 10K on Sunday 6th August. Launched in 2009, this will be the 9th running of an event that is a highlight on York’s running calendar and firmly established as a key feature of the Asda Foundation 10K Series, which now encompasses 10 events.
The route starts and finishes in Knavesmire Road alongside York Racecourse and takes in a number of the city’s most famous landmarks, including York Minster and Clifford’s Tower.
To enter this run, a fantastic event which will help your preparations for the big day in October, click here.
Volunteers are vital to the success of mass participation runs and the Plusnet Yorkshire Marathon is no exception. Along with carrying out key jobs, their encouragement for the runners, courtesy towards spectators and positive attitude ensures the day is an enjoyable experience for all involved.
If you have friends or family coming along to support you why not encourage them to support the event as well? Roles available include marshalling, staffing the baggage tents, handing out medals and goody bags and helping at water stations. For more details click here.
An MOT to help you keep running smoothly
CSPC Physiotherapy is experienced in treating runners and helping them to reach their full potential. Its Runner’s Full Body MOT assesses runners from head to toe, addressing any areas of weakness that need strengthening and running technique that can be improved to help aid training consistency, prevent injury and improve race performance.
And now runners taking part in the Plusnet Yorkshire Marathon are being given a chance to win a great prize in a competition launched by the clinic. One female entrant and one male entrant will each win a full body MOT and £100 credit towards treatment as they attempt to record a personal best time at the event.
For your chance to win this fantastic prize, supporting you in the build up to competing at the Plusnet Yorkshire Marathon, simply fill out the entry form by clicking on the link below, accepting the CSPC #PBCHALLNEGE.