Race Day Ready: Preventing Injuries & Speeding Up Recovery

Training for a marathon is a huge physical and mental challenge, and your body goes through a lot in the process. Whether you're gearing up for your first 26.2 miles or you're a seasoned runner chasing a PB, massage therapy can be a powerful tool to enhance your performance, prevent injuries, and speed up recovery. Let’s break it down! The Benefits of Massage for Runners During Training: Regular sports and deep tissue massage helps prevent injuries by improving flexibility, boosting circulation, and optimising muscle function. It also reduces soreness from intense workouts, allowing you to train harder and recover faster. Pre-Race: A pre-race massage loosens tight muscles, enhances mobility, and promotes relaxation — so you feel lighter, more energized, and ready to tackle race day. Post-Race: After crossing the finish line, post-race massage is essential for reducing stiffness, flushing out toxins, and speeding up muscle repair. It helps you bounce back faster and feel refreshed, even after pounding the pavement for hours. Pro Tip: Our therapist Mike, a marathon and ultra-marathon runner himself, recommends booking a massage twice a month, starting 8 weeks before race day for the best results. 10 Essential Tips for Marathon Success Want to cross the finish line strong and injury-free? Here’s a well-rounded approach to marathon training: 1) Follow a Training Plan: Gradually build your mileage, include long runs, speed work, and don’t skip rest days. 2) Listen to Your Body: Recovery is just as important as running — avoid overtraining! 3) Fuel Properly: Eat a balanced diet rich in carbs, protein, and healthy fats. Stay hydrated. 4) Invest in Good Running Shoes: Get professionally fitted to prevent injuries and ensure comfort. 5) Practice Race-Day Nutrition: Test energy gels, drinks, and snacks during long runs to find what works for you. 6) Strength & Mobility Training: Add squats, lunges, and core exercises to prevent imbalances and injuries. 7) Stretch & Use Recovery Techniques: Incorporate foam rolling, stretching, and regular sports massage which can help with muscle recovery and flexibility 8) Taper Before Race Day: Gradually reduce mileage in the weeks leading up to your marathon to allow your body to rest and peak on race day. 9) Get Enough Sleep: Quality rest is crucial for muscle recovery and peak performance. 10) Stay Positive & Enjoy the Process: Trust your training and celebrate the journey — not just race day! Mike’s Expert Tips for Runners Know the Signs of Injury & Fatigue: Pay attention to your body. It’s normal to feel tired, but persistent pain or exhaustion could signal an injury. Embrace Breaks When Needed: Life happens! If you need to pause training for injury or fatigue, don’t stress — sometimes rest is the best form of progress. (Hint: it’s a perfect time to book a massage!) Recovery Food Hack: After long runs, refuel with chocolate ice cream! — it’s a tasty balance of carbs and protein for muscle repair 🌸 Special Spring Marathon Offer We’re here to support your marathon journey from start to finish! FREE 30-Minute Sauna with every 45-minute+ massage booking for marathon runners. (Just show proof of race entry to claim this offer.) Call us at 020 3417 6108 or book online to schedule your session! Whether you’re chasing a personal best or just hoping to cross the finish line feeling strong, incorporating massage therapy into your marathon training plan can make a world of difference. Let us help you train smarter, recover faster, and enjoy every step of the journey. 🏁 See you at the finish line!

Meet Karen F. Burke, ACMA, MAAT, DipPPC Business Owner | Accountant | Power Up Coach | Author | Speaker 

Meet Devon Burke: A Holistic Approach to Healing

Client feedback "Kind lady with nice and strong hands when necessary. My back pain is going away after receiving massages—I felt relief. Thank you!" – EB Back pain is one of the most common complaints among adults, affecting millions of people worldwide. Whether it's caused by stress, poor posture, an injury, or muscle tension, it can have a huge impact on daily life. How Can Massage Help with Back Pain? Massage therapy is an excellent way to address back pain, as it helps to: · Release muscle tension – Loosens stiff, tight muscles, improving flexibility and reducing discomfort. · Improve circulation – Boosts blood flow to promote healing and reduce inflammation. · Support posture and mobility – Helps correct imbalances and reduce strain on the spine. · Reduce stress and tension – Encourages relaxation, which can also ease physical pain. Just recently, we spoke with someone who was seeking help for their husband’s lower back pain. We reminded them that stretching plays a key role in relief and recovery. Often, people forget that back pain isn't just about the back—it can be linked to tightness in other areas of the body. We encouraged them to focus on stretching from the feet, Achilles tendon, and calves all the way up , as tightness in these areas can cause the back muscles to constrict. Stretching & Massage: A Powerful Combo While massage is highly effective in relieving back pain, combining it with targeted stretching can provide even better results. Tightness in the legs, hips, and lower body often contributes to back pain, so adding simple daily stretches can support long-term relief. If you or a loved one is struggling with back pain, consider both regular massage therapy and stretching as part of a holistic approach to recovery. What Types of Massage Work Best? There are several massage techniques that can be effective for back pain relief: Deep Tissue Massage – Targets deeper layers of muscle to release chronic tension and knots. Swedish Massage – A gentler approach that helps with relaxation and overall circulation. Trigger Point Therapy – Focuses on specific areas of tightness or “knots” that contribute to pain. Sports Massage – Ideal for those with active lifestyles or sports-related injuries. Body Stretch Massage – a great combination of deep tissue massage and gentle body stretch How Many Sessions Do I Need? The number of sessions needed varies depending on the cause and severity of your back pain. Some clients feel relief after just one session, while others benefit from regular monthly treatments to maintain long-term comfort and mobility. Book Your Massage Today If you’re struggling with back pain, massage therapy could be the solution you’ve been looking for. Whether you need deep relief or gentle relaxation, our skilled therapists are here to help.

In today’s fast-paced world, it’s easy to forget about the most important person in your life— you . As the year begins, now is the perfect time to pause, reflect, and dedicate a little time to self-care. Whether it’s escaping the winter chill or finding relief from work stress, a relaxing massage can be the perfect way to refresh your mind and body. January: Start the Year Right The start of a new year is full of possibilities, but it’s also when the stress of planning and resolutions can weigh you down. A massage can be your gateway to a clearer mind and a rejuvenated body. Our Swedish Massage focuses on gentle yet firm strokes to reduce tension and boost circulation, while our Aromatherapy Massage combines calming essential oils with therapeutic touch to help you unwind completely. Both are ideal choices for shaking off the stress of the holidays and stepping into the year with renewed energy.  February: Love Yourself February may be the month of love, but it’s also a great time to focus on loving yourself. Treat yourself to a day of pampering with a sauna, facial, and massage that will leave you feeling radiant and relaxed. For an extra-special experience, why not share the relaxation? From February 14th to 16th , we’re offering a Valentine’s Special for you and a loved one: Two 1-hour massages 30-minute infrared sauna session A complimentary LOVE room spray All of this for £150 (normally £185). It’s the perfect way to celebrate self-care, togetherness, and the season of love. Pre-booking is required , and only one offer can be redeemed per booking and must be during these dates, so reserve your spot early! Why Invest in Your Well-Being? Life can feel overwhelming, especially during the colder months when stress and fatigue tend to pile up. Taking time for a massage or wellness treatment isn’t just about relaxation—it’s about resetting your body and mind, improving circulation, and boosting your overall mood. Imagine stepping out of a soothing sauna or feeling the warm, healing touch of a hot stone massage on a chilly winter day. It’s not just a luxury; it’s an investment in your health and happiness. Book Your Escape Today Whether you’re starting the year with a focus on self-care or planning a special treat for Valentine’s Day, we’re here to help you relax, recharge, and rejuvenate. 📞 Call 02034176108 to book your session today. Let’s make this winter a season of warmth, relaxation, and well-being.

Happy New Year!! Let's make this one the best one yet. From all the team at MindBody Therapy...We sincerely thank you for all your custom over the last year, it means a lot to see you return time and time again to our doors and support our small business. We wish you all a peaceful 2025 and a year full of positivity and good health.

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