Your big toe (1st ray) has a windlass mechanism due to the muscles that attach crossing two joints, 1st MTPJ and the calcaneus. Therefore, dividing load and allowing more force to be produced. A lack of, or excessive range of motion at the big toe alters the entire kinetic chain upwards. 60° of joint motion at the big toe is optimal. So use active and passive big toe flexibility into your strength routine to improve function.
As part of your marathon training you will have been doing your weekly long distance run, track what you eat in the evening before and the morning of your training and log your energy during the run.
As the marathon is In the morning your evening meal and breakfast are the main meals you will be getting the energy pre run. Don’t go crazy carb loading for the marathon if you haven’t tried it in your training then don’t throw it in for face prep. Don’t introduce any foods you’ve not been eating in the build up.
Energy crashes are easily avoidable by a bit of forward planning.
The overall wear and tear on your body with training milage will be building up. Lateral hip strength and stability is crucial for maintaining knee alignment durning running gait. Ensure you do medial glute activation and lateral trunk work prior to running and on rest days. As your training is hardcore and dynamic. Focus more on isometric holds to build tension in target muscles without creating fatigue
Hard training stimulates the sympathetic nervous system. When you finish training and your body is wired. To help recover add breathing drills to your cool down to relax the nervous system, to help a parasympathetic nervous system response.
Find a quite space and lie on the floor and practice:
Making sure your mind is right both before and after training will lead to a clearer focus on race day
Here’s the thing, I live in a social media bubble where I surround myself with women lifting weights, getting strong and generally being freaking badass human beings. Yet when I walk into most gyms, this isn’t exactly what I’m seeing.
Elevate your conditioning with well-designed circuits. Far too many routines throw together exercises haphazardly, creating unbalanced fatigue and overwhelming recovery demands. It’s about strategic selection and smart planning—ensuring each session builds you up without burning you out.
The big scary carbohydrate is here to ruin your diet and make you gain weight. It’s time to separate the facts from the fiction, such as why you should not cut a whole food group out of your diet and why we need carbs.
It’s a common misconception that exercise must be long to be effective. This usually aligns with the notion that exercise is all about calories burned.
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