Marathon and Triathlon Advise

Q My brother is training for the London Marathon and is looking for a rub that he can apply, prior to exercising, to loosen up the muscles and help prevent injury. Can you please recommend one?
Sam Reiss, Wolverhampton

A When I was building my business and studying for my qualifications I also qualified as a personal trainer, so this is an area of interest for me. Warming the muscles prior to exercise is vital and massaging to create friction helps, but is not an alternative to a physical warm up and stretch routine.

Once you have stretched thoroughly, applying massage oil can help to warm the muscles and will also offer some protection against skin on skin or clothing on skin chafing as well as wind burn if it is cold. I recommend combining a tablespoonful of premium non greasy almond oil with 2 drops of each of the following - ginger, tea tree and spearmint. Remember to spot test on a small area of skin for sensitivity first and do not be tempted to use baby oil which is synthetic and can block the pores as well as giving an unattractive shiny appearance.

Q I have just started completing marathons and mini triathlons and I keep hearing about the use of tea tree. Why?
Roberta Long, London

A Tea tree is a powerful anti viral, antibacterial and anti fungal medium. Triathletes and marathon runners use it routinely because the level of physical exertion they undergo leaves the immune system seriously compromised for around three weeks after the event. Individuals, new to exercise, are likely to be affected in the same way, particularly if they are living fairly stressful lives.

As tea tree has a very pungent smell I would add extra oils to a blend for massage. My choice would be may chang (for courage and calm) and/or geranium (very good for hormone related puffiness and, again excellent, for stress). You would need 1-3 tablespoons of carrier oil, ideally almond oil, depending on how big a body area you are covering and how much moisture the skin will absorb. To every one tablespoonful of carrier oil add 2 drops of tea tree and up to 2 drops of the other essential oils. Don't exceed the maximum dose and always spot test first.

Q My husband has decided to do the London Marathon despite being of mature years and having very stiff, sometimes painful joints. I have tried to stop him but to no avail. What can I put in his bath afterwards to help with the inevitable stiffness and discomfort (which he tries, but fails, to disguise)?
Mrs Jenson, Nottingham

A There is something about marathon running that brings out the "triumph over adversity" spirit in many people. I think seeing that spirit is one of the reasons why I love watching the London Marathon. With regard to his after training bath, I recommend 3 drops of chamomile (nature’s steroid), 3 drops of lavender for the pain (if he thinks that's too sissy just remind him in the first world war, on the french battlefields, lavender was all they had to treat pain), and 3 drops of frankincense (encourages deep breathing and relaxation). For maximum dispersal add the oils to a tablespoonful of milk before dropping in the filled bath. If he is cold I would also add a few drops of rosemary to warm the muscles and joints.

Q Most marathon runners go through the "wall" at about the half way mark – I feel it physically and also mentally to the point where I have in the past dropped out - can you help?
Mr Lennard, Tunbridge Wells

A The "wall" is a formidable challenge for most marathon runners. There is a technique that works for some people by harnessing the power of smell, which is your most powerful and primitive of all the senses.

Choose a stimulant oil that you like the scent of - my suggestions for women are green mandarin, grapefruit or lemon eucalyptus and for men rosemary, basil, lemon eucalyptus or spearmint. On your training runs, tune into your mind and body and identify when you are feeling euphoric and on top form both physically and mentally. At that stage take out of your pocket a tissue that has had several drops of your chosen stimulant oil on it and smell it. Repeat regularly (when you are feeling really good and on form). As you do this repeatedly there will be a physical and psychological association between the smell and feeling great. During the marathon when you hit the wall take out the tissue and smell it and you will be amazed how your sense of smell can have a remarkable effect in terms of re-energising you physically and mentally. I would also advise learning some visualisation techniques. If you live in East Anglia and would like to learn more then please contact us at www.academyofhealthandbeauty.co.uk.

If you have any other questions please email me at Julie@poitions.co.uk.

Julie