When it comes to warming up and stretching It’s all too easy to get into bad habits and set off on your run without taking the time to mobilise your joints which is essential to avoid the development of muscle imbalances leading to injuries.
Ensure that you warm-up and mobilise your joints for about 10 minutes before you start your run and include a cool down at the end of your training which includes developmental stretching and is designed to improve flexibility.
Everyone will experience varying degrees of tightness in different muscles so it’s important to become in tune with your body and stretch those tight spots regularly. Please see the below video showing you a highly effective warm up to help you make it to the finish line.
Flexiblity and muscle imbalance is one of the major causes of injury amongst runners but many underestimate the importance of nutrition as a compliment to there training. Carbohydrate is the essential fuel for prolonged endurance activity but runners do rather obsess over this. You don’t need to scoff pasta at every meal. Protein is crucial for recovery and repair of your muscles, which you'll be needing a lot more of during marathon training to avoid fatigue and injury. In fact research shows that new exercisers have an increased need for protein, because the body has yet to become adept at conserving and recycling it. The ideal post-run snack contains around 50g of carbohydrate along with 20g of protein.