https://www.helpinghandshealth.co.uk/blog daily 0.75 2026-03-01 https://www.helpinghandshealth.co.uk/blog/nutrition-for-running-carbs monthly 0.5 2020-07-20 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1588088741875-QUVOBOX730IX0FXIH7IW/image-asset.jpeg Blog - Nutrition for running : carbs https://www.helpinghandshealth.co.uk/blog/lower-back-pain-in-older-adults monthly 0.5 2020-07-13 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587741841484-U4EDN3H0WMAQ3LR400D5/image-asset.jpeg Blog - Lower back pain in older adults - an osteopathic approach https://www.helpinghandshealth.co.uk/blog/are-my-feet-healthy monthly 0.5 2020-07-06 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587988875938-L0VGB7OLMUSDETG5SQRU/image-asset.jpeg Blog - Are my feet healthy? https://www.helpinghandshealth.co.uk/blog/1cjhnn6xhu03gm4dticckrx66k5cjy monthly 0.5 2020-06-29 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587741372694-3ZD2V4VZHG5A5WBKZZFX/image-asset.jpeg Blog - The best exercises for bone health https://www.helpinghandshealth.co.uk/blog/what-makes-bones-strong monthly 0.5 2020-06-22 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587740308146-N478CUPS7E4C7AFZA93K/image-asset.jpeg Blog - What makes bones strong? https://www.helpinghandshealth.co.uk/blog/the-spine-and-sitting monthly 0.5 2020-06-15 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587738933391-RYVU0Y5MKL04C1YB5J50/image-asset.jpeg Blog - The spine and sitting https://www.helpinghandshealth.co.uk/blog/kjq79oq2ywj7jx7fw45yptrj9sxnsc monthly 0.5 2020-06-08 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587729288902-VTT00EUC61DD1HT18793/image-asset.jpeg Blog - Foundations for long term health https://www.helpinghandshealth.co.uk/blog/will-pilates-make-me-run-better monthly 0.5 2020-06-01 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587653671480-HSHMOPHO7LS2HZYRE3RN/image-asset.jpeg Blog - Will Pilates make me run better? https://www.helpinghandshealth.co.uk/blog/will-strengthening-my-core-help-my-running-performance monthly 0.5 2020-05-25 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587572125112-D1H9URT5JL4M4CVVQZQR/image-asset.jpeg Blog - Will strengthening my ‘core’ help my running performance? https://www.helpinghandshealth.co.uk/blog/breathing-and-running-whats-the-trick monthly 0.5 2020-05-18 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587568020221-ZXU3RLKNX9QYAQ0TKY5T/image-asset.jpeg Blog - Breathing and running. What’s the trick? https://www.helpinghandshealth.co.uk/blog/exercise-and-immune-function monthly 0.5 2020-05-11 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587482774199-3ZN0NV2ONQ0ACWVWUC2W/image-asset.jpeg Blog - Exercise and immune function https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587484064408-X66XHGI8XX7TWA3ZTFU9/IMG_20200421_16 Blog - Exercise and immune function https://www.helpinghandshealth.co.uk/blog/how-do-muscles-repair monthly 0.5 2020-05-04 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587479604286-89TWK8X30EY5H07FJBBJ/image-asset.jpeg Blog - How do muscles repair? https://www.helpinghandshealth.co.uk/blog/what-to-do-in-the-first-2-days-of-a-muscle-tear monthly 0.5 2020-04-27 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587474152846-K7Y3LYX250EQVPKV8MK0/image-asset.jpeg Blog - RICE? PRICE? POLICE? OR PEACE & LOVE? What to do in the first few days of a soft tissue injury https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587474574296-HE512HBTL5ORR1XNQTEP/image-asset.jpeg Blog - RICE? PRICE? POLICE? OR PEACE & LOVE? What to do in the first few days of a soft tissue injury https://www.helpinghandshealth.co.uk/blog/compression-and-immobilisation-for-soft-tissue-injuries-what-is-it-doing monthly 0.5 2020-04-21 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587476794470-9JV2LKKEAWIIFPRQ8JC4/image-asset.jpeg Blog - Immobilisation for soft tissue injuries. What is it doing? https://www.helpinghandshealth.co.uk/blog/nutrition-to-help-muscles-repair monthly 0.5 2020-04-20 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1587392287285-2NMCKH09DT2TL65R33MA/image-asset.jpeg Blog - Nutrition to help muscles repair https://www.helpinghandshealth.co.uk/blog/are-you-over-training-or-doing-the-right-amount monthly 0.5 2020-04-06 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1585331690292-P99RA8M2QIGGBTP4950G/AdobeStock_259714869.jpeg Blog - Are you over training or doing the right amount? https://www.helpinghandshealth.co.uk/blog/why-do-we-get-muscle-tears monthly 0.5 2020-03-27 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1585330032817-24JTPZHUZK0A4FH58N2D/AdobeStock_308516382.jpeg Blog - Why do we get muscle tears? https://www.helpinghandshealth.co.uk/blog/10-tips-for-getting-through-marathon-season-injury-free monthly 0.5 2020-03-04 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1583316213381-1M7REMFJGHN5XD1O5ZOZ/image-asset.jpeg Blog - 10 tips for getting through marathon season injury free - 1. Get that niggling injury seen to from the start We all want to believe that as we get fitter and stronger through the training, our body will somehow just heal everything and we’ll feel great. WRONG! Chances are, the repetition and increasing intensity of the running training will amplify a pre-existing problem which will really come to haunt you right when you ramp up the training. Seek professional advice on how to get rid of or minimise pre-existing problems before you start your training. An osteopath is perfectly placed to do this. https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1583316434031-WFNPR248ZX65IWX2DVOU/image-asset.jpeg Blog - 10 tips for getting through marathon season injury free - 2. Have some flexibility and contingencies built into your training schedule We’d all love to draw up the training plan and stick to it like clockwork BUT………..life continues regardless. I like to give myself as many different options and opportunities to fit a training session in as possible. This allows me to still have a social life and minimises stress and self chastisement when I “miss” a run. This way I can hold my hands up and say “it’s fine I can shift this session and still finish the week where I want to be”. Spoiler alert though, if you lack motivation to get the trainers on and get out the door don’t give yourself flexibility or you’ll end up putting sessions off and not get the work done. https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1583319534658-JAZU9LBGUYWSDKA8CT3Q/image-asset.jpeg Blog - 10 tips for getting through marathon season injury free - 3. Never underestimate the power of what you eat And I don’t mean your choice of gels and energy packs that you take on your longer runs. You not only need to replace the calories you’re burning but you need to make sure your foods contain all the nutrients you’re burning through due to the training itself and the tissue repair between training. It’s no use having a rest day if you haven’t put the nutrients that your body needs to repair itself! https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1583316887432-RB60NXBEIBV5ZJP88I4D/image-asset.jpeg Blog - 10 tips for getting through marathon season injury free - 4. Do not replace a strength and conditioning session for another run Strength and conditioning does exactly what it says on the tin. It gives you the strength and tissue condition you need to reach your goals. Yes, there are a lucky few who can get away with not doing this in their training but not everyone has such a resilient body structure. Ideally you really should be nurturing your body with the ‘physical nutrients’ it needs - strength and conditioning! An osteopath is perfectly placed to give you advice and ideas for strength and conditioning to complement your training programme. https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1583317105976-DL5OBDUBPNLJ7O5G0EYP/image-asset.jpeg Blog - 10 tips for getting through marathon season injury free - 5. Plan your footwear If you’re going to introduce your feet to a new pair of trainers somewhere into your training programme then try and do it nearer to the start. The reason for this is because you’ve got more shorter runs at the beginning of your programme. It’s much easier to break in your new shoes over shorter runs than longer ones. Trust me! If you do it on a longer run then you’re in them for longer and you’ve got more chance of getting a blister. https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1583317303401-ZEKUABUG0M6V2Q5MO6KS/image-asset.jpeg Blog - 10 tips for getting through marathon season injury free - 6. Save up for a sports massage As you get into the longer runs and the training is taking up more and more of your time, this is when most injuries happen. Your fitness and stamina is improving, you’re getting stronger but as you push yourself you potentially move closer towards the fine line between peak performance and injury. A sports massage around weeks 10-14 of a 16 week programme really can help with your tissue health and help to steer you away from injury. As an osteopath and sports massage therapist I can almost guarantee to get injured runners coming in as they start running 13 miles plus on their long runs or around week 12 of a 16 week programme. I do my best to patch people up and get them to race day but it’s tricky when the training schedule is demanding more of you. Don’t let it get to that point. Look after yourself and get a massage in before the niggles set in. https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1583317598364-O6LGTSPUTW5ZCSL4GRR7/AdobeStock_259710039.jpeg Blog - 10 tips for getting through marathon season injury free - 7. Get a foam roller and use it! There are a lot of gadget fads out there but foam rolling isn’t one of them. Rolling out the key large muscle groups does effect the myofascia in a positive way. You can release tightness in the myofascia yourself which may help prevent potential injuries and strains building up over time. https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1583317933446-ZR89RDAP35V55N9NVBGP/AdobeStock_260096216.jpeg Blog - 10 tips for getting through marathon season injury free - 8. Get some variation into your sessions Running at your own pace and clocking the miles up will get you through a race but …. there’s a reason people talk about tempo, fartlek, long run, recovery run……. If that’s all a bit daunting try getting some hills into your week. Find a hill and work your running route to include it. Make sure you’re warm when you get to it. Run up it as fast as you can and then jog back down. Repeat 3 times. That’s a hill session done and you’ve worked on your power, strength and fatigue resistance. https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1583319687790-BEGKXR0MESAQW5F2AB75/AdobeStock_311976394.jpg Blog - 10 tips for getting through marathon season injury free - 9. Taper adequately Everyone needs slightly different amounts of tapering so it can be quite hard to judge. Listen to your body. If you’ve got signs of injury or you’re worried about an injury on race day then you might want to start your taper around 2 weeks before the race. If you’re feeling good you still need to let your batteries recharge from around a week before the race. https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1583319602620-GH5SS316A6AWV40OH481/image-asset.jpeg Blog - 10 tips for getting through marathon season injury free - 10. Talk to people and share your experiences If you’ve plateaued or hit a wall with your motivation or progress, reach out to other runners. Chances are they may feel the same or have done in the past. Just sharing this knowledge can help but further still they may have some ideas about how to get you going again that you just wouldn’t have thought of yourself. Don’t forget, a huge part of running is in the mind! https://www.helpinghandshealth.co.uk/blog/14-foam-rolling-how-to-use-it monthly 0.5 2020-02-19 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1581679962939-T2I79UI8CAON50TXJEKO/image-asset.jpeg Blog - 1:4 Foam rolling : how to use it https://www.helpinghandshealth.co.uk/blog/terms-and-conditions-for-the-12-marathon-support-package-prize-draw monthly 0.5 2020-02-16 https://www.helpinghandshealth.co.uk/blog/13-foam-rolling-which-roller monthly 0.5 2020-02-14 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1580917548721-4B7WAGT40TEIP3ORY4V9/image-asset.jpeg Blog - 1:3 Foam rolling : which roller? https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1580916148254-A7HFMYQD3TALVA79U7S8/image-asset.jpeg Blog - 1:3 Foam rolling : which roller? - Dimensions https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1580916891111-G4KE4CHG7Z5FOCW8REAL/pink+roller+end+on.jpg Blog - 1:3 Foam rolling : which roller? - Density https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1580917707775-YBBOVBL8JD17JEMCS2FV/rollers+together.jpg Blog - 1:3 Foam rolling : which roller? - Texture https://www.helpinghandshealth.co.uk/blog/12-foam-rolling-when-to-do-it monthly 0.5 2020-01-30 https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1580398504356-55X0LNGBP3GBKUEMY10U/AdobeStock_204414847.jpeg Blog - 1:2 Foam rolling : when to do it - Before exercise https://images.squarespace-cdn.com/content/v1/5dd2979b738e3449d7243e3c/1580398646783-RAQB4LO9IIW0Z8AE5E6A/AdobeStock_165304674.jpeg Blog - 1:2 Foam rolling : when to do it - 2. 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