London Marathon 2016 training

Training for London Marathon 2016

There are a few things you need to consider when training for an endurance race like the London Marathon.

Training, Nutrition, rest, foot health and pre injury treatments

The type of training is very important which should not just be constant higher and higher weekly mileage. This will increase your risk of overuse injuries, stress fractures and exhaustion and dysfunctional muscle compensation patterns.  

• Appropriate training, Cardio, core, balance and interval work and consider personal training. 
• Good nutrition for your body to fuel the exercise.
• Foot health, have your feet checked by a professional, consider foot inserts or sports Orthotics.
• Pre- injury treatment  for marathon training, sports massage, ultrasound and acupuncture

For more information about marathon running and training take a look at my website:

More about the London marathon deep tissue massage,  sports massage, acupuncture and ultrasound therapy in Oxford and Bicester  

How to improve your cycling endurance, muscle efficiency and power.

Cycle more efficiently

Cycle shoe insoles or foot orthotics

The 'foot' may be the key to unlock this door, bio-mechanical efficiency is so important with cycle endurance sports.

If the foot is incorrectly positioned within the cycling shoe it will not deliver the most efficient power which will increase the pressure on the muscles to deliver foot stability.

This in turn will lead to muscles fatigue much earlier and can result in the loss of performance and overuse injuries like: tendinitis, muscle strain, ligament sprains, compensatory muscle patterns of the hip and lower back and more...

To stabilise the foot a cycle shoe insert or cyclists foot orthotic may be needed the find out more about how gait analysis could help your cycling, muscle pain or stiffness.
If a cycle sports insole is required then it is likely you may need some treatment to address the muscle fatigue or muscle in balance then, sports massage, ultrasound and acupuncture will help.

Check out my sports massage website here in Oxford UK or  Contact Paul

Find out more about how cycling shoe Orthotics can help improve endurance and muscle power 

Trigger points and muscle pain

Trigger points or myofacial pain

Trigger points are small areas of weak and dysfunctional muscle fibre which when pressed cause referring pain to other areas of the body.

The symptoms are often are often misdiagnosed for injuries like arthritis, tendinitis ligament, tendon and bursitis.

When postural muscle is overused and fatigued it will often produce trigger points, this manifests as small areas of muscle fibre spasm and so leads to muscle dysfunction, joint tension and it is thought to be the start of  fibromyalgia. It will also reduce the function of and output of muscle and affect posture and inhibit sports performance. To find out more about trigger point therapy click here: how trigger point therapy can help with neck and back pain

 Book a session with Paul      or   Contact Paul or ask a question?