Getting Running Season Ready

Whether you’re building up for a half marathon, training for a full marathon, or simply adding miles at the weekend, one thing is guaranteed: running is repetitive stress. It’s brilliant for fitness and headspace, but it can also turn small niggles into bigger problems if you ignore them.

Here are a few simple ways to keep your body happy through training (and on the other side of race day).

Prevention, Not Cure: Chiropractic Before and After

A lot of people book in once something has already flared – knees, hips, calves, lower back. Of course we can help then, but ideally, we want to support you before it becomes a “stop running” situation.

Before your race (and during training)

Chiropractic care can help by:

• checking how well your spine, hips, knees and ankles are moving
• addressing restrictions that can affect your stride and load
• easing muscle tension and helping your body move more efficiently
• giving you simple stretching and recovery advice to match your training

Think of it like tuning your engine. The more balanced your body is, the better it tends to handle the miles.

After your race

Post-race, it’s normal to feel stiff, sore and generally like you’ve been hit by a small bus. Chiropractic care can support recovery by:

• easing joint stiffness
• reducing compensatory tension
• pairing treatment with targeted stretches and mobility advice

You’ll still need rest, but the aim is to help you recover well so you can get back to training without carrying issues forward.

Stretching: The Absolute Must

If you run regularly, stretching isn’t optional. Running shortens and tightens muscles – especially calves, hamstrings and hip flexors. Stretching restores length and reduces tension, so your next run feels better.

Before a run: warm up dynamically (5 minutes)

Think movement, not long holds:

• leg swings
• hip circles
• walking lunges
• ankle rolls
• gentle calf pulses

After a run: slow stretches (the bit everyone skips)

Hold each stretch 20–30 seconds, repeat 2–3 times:

• calves (straight knee and bent knee)
• hip flexors
• glutes
• hamstrings
• quads

Yes, it’s tempting to sit down immediately after a run. But five minutes of stretching now can save you days of stiffness later.

Stitches: What Helps (and What to Avoid)

Stitches are annoying and a bit mysterious; lots of theories, no single magic fix. But these tips often help:

Preventing a stitch

• Avoid big meals right before running – leave time between eating and training
• Stay hydrated, but don’t gulp loads just before you set off
• Build intensity gradually (stitches are more common when you suddenly go hard)
• Focus on steady breathing – shallow breathing can make it worse

If a stitch hits mid-run

• Slow down and take deeper, controlled breaths
• Exhale fully to help relax the diaphragm
• Press gently upwards under the ribs where it hurts
• Try a gentle side stretch while walking

If you’re ever unsure whether pain is “just a stitch” or something else (especially chest pain), stop and seek medical advice.

Train Smart, Recover Smarter

Getting to the start line healthy is the real win. A little prehab, a consistent stretching routine, and sensible management of niggles can make a big difference.

If you’re training for a half marathon or marathon and want to keep niggles from turning into injuries, prevention is better than cure. And if it’s been a while since you’ve been in, don’t worry at all. We’re always happy to see you and make sure your body is doing what it should.

📞 07582 907702 | ✉️ info@360Chiropractic.co.uk
📍 360 Chiropractic, 48 London Street, Reading