16 minute read
for London Marathon
On Sunday 26 April, the world’s greatest marathon celebrates another landmark moment in its extraordinary history – the 40th race.
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FROM the legendary hand-inhand finish of joint winners Dick Beardsley and Inge Simonsen in the very first London Marathon to countless world records; from one million finishers to £1 billion raised for charity; from crazy costumes to the incredible and inspiring examples of spirit and courage, the 40th Race – the name of this year’s Virgin Money London Marathon campaign – will celebrate them all.
BackCare’s runners taking on the 26.2-mile challenge will be cheered on by the 750,000 spectators expected to line the streets. As ever, they can expect to be running alongside other charity fundraisers, plus many familiar faces from television and sport. Many of the participants in this, the 40th London Marathon, have their own personal goals and inspirational stories. These include: l The Ever Presents, a group of 10 men who have run every London Marathon since 1981, alongside Louise Blizzard, who will be running her 26th London Marathon since first taking part in 1994. l In the men’s elite race, the two fastest marathon runners of all time, world record holder Eliud Kipchoge (KEN) and Kenenisa Bekele (ETH) go head-to-head while women’s world record holder and defending champion Brigid Kosgei (KEN) leads the greatest female marathon field ever assembled, as she takes on 2018 champion Vivian Cheruiyot (KEN) and world champion Ruth Chepngetich (KEN). l In the wheelchair races, defending champions Manuela Schar (SUI) and Daniel Romanchuk (USA) will look to continue their dominance while British athletes will be looking to secure a place at the Tokyo Olympic Games as the 2020 Marathon is the official British Athletics qualifying race.
Join us on the day!
The BackCare team will be stationed at the mile 16 marker from 10:30 on race day and would welcome any members and supporters to join us in cheering the runners on.
Any help or support you can give to our runners will be gratefully received. https://issuu.com/ backcare/docs/runners_profile_page_booklet Every little helps!
ADAM FROST, 34, Duston, Northampton Adam lives in Northampton with his partner Abby and two small girls. “Running the London Marathon has been a dream of mine and I’m delighted to be raising money for BackCare. My mum has suffered with back issues for many years and it means a lot to me to be able to help the charity support other people like her, to cope better with daily life.”
ADRIAN LEIGH, 42, Measham, Swadlincote “I count myself as one of the lucky ones with back issues because I am able to run. My L3-L4 and L4-L5 discs are herniated and press on my spinal cord causing sporadic sciatica in my legs, lower back and abdominal area pain. I have followed all the advice from doctors and believe that what works for some does not work for others. The BackCare website has resources that have made me realise I’m not doing anything wrong and that it is acceptable to run with back issues – one of the key messages is to keep moving.”
AMANDA WATERS, 49, Wokingham “I am not your typical runner, the other side Runners in the 2018 London Marathon
of 40, slightly chubby and often mistake gym for gin! I had debilitating back pain during my first pregnancy which I thought would go once I had the baby. It didn’t, it stayed with me for more than 10 years. I tried many different treatments with some giving short-term relief. I ended up having spinal fusion surgery in 2012. The recovery sparked my interest in other treatment modalities and a six-year journey to retrain as a chiropractor. I am now a fully-fledged chiropractor and living life to the full. I consider myself lucky as I no longer have any back pain. However, I see people every day who are in pain and hear how it is affecting their everyday life. I can only help a finite number of people each week; by raising funds for BackCare I can help many more people every day.”
ANDY FORTUNE, 40, St. Helier, Jersey “As a 6ft 2ins 40-year-old, I have experienced regular lower back pain for a number of years, never thinking I would be able to run a marathon. As I got into running more and more, I found the training and conditioning actually improved my back strength, reducing pain. London 2020 will be my seventh marathon since 2017; when I saw the place available for BackCare it felt like a cause I could really support.”
ANDY GARRATT, 52, Tunbridge Wells “I started running four years ago at my local park run to help improve my asthma. I gradually started to run a little bit further until I found myself last year running 10k to get fit for a skiing holiday. After running a half marathon last year, my wife, a chiropractor, told me BackCare were looking for people to run the London Marathon for them, so I thought this would be a great opportunity
to take on another running challenge and at the same time raise money for a charity that aims to prevent back pain.” from p11
HAMEDAH SHKOKANI, 32, Borehamwood “When I was 15 I was diagnosed with scoliosis (curvature of the spine) and at 16 I had major surgery to correct it. Now I live a normal life and exercise is a big part of that. Scoliosis can often cause back pain and so running for BackCare makes it very rewarding.”
JANE MORGAN, 48, Quedgeley, Gloucester “This will be my first marathon. I started running about nine years ago, I thought it would be a case of trying the couch to 5k and getting bored of it by week three, but I managed to stick it out and have now completed a few half marathons, 10ks and numerous 5ks. I am a run leader/coach and love nothing more than seeing others achieve their goals. Having completed Prudential Ride London in 2019, I am looking forward to completing the London Classics in 2020. My husband has scoliosis and kyphosis of the spine and this causes considerable pain at times for him. Understanding back pain and ways of easing it will be very important to his future.“ “I have suffered with back pain for about 12 years. Running has helped so much, keeping me active and helping manage the pain. I am excited about running the London Marathon this year and looking forward to fundraising for this amazing charity.”
KURT OGDEN, 51,Yarm “I am an American expat living in the north-east of England. My wife has suffered from back pain for several years and ultimately had surgery. We found it challenging to collect trustworthy information and navigate competent care. I’m proud to be associated with BackCare and its mission to provide guidance and advice to others who have been similarly affected.”
MARTIN WILLIAMS, 62, Stockport “Twenty years ago I suffered a back injury and some great people got me up and running again, literally! It’s time for me to give something back. I have run 50 or so long races over the last 20 years and could not have done all that running and getting on with my life without the help of others.” NICOLA BRAMMER, 45, Burston, Stafford “Running the London Marathon is a dream come true for so many reasons. It has always been something that I felt was beyond my reach. Fortunately, I have positive people in my life who have encouraged me to dare to try, and try I will! I am running for BackCare because two years ago my back pain was so bad I couldn’t walk let alone run. Improved back health has helped me to love life and running instead of dreading sitting or standing.”
PAUL ROBERTS, 56, Amersham “Like many people, I’ve had issues with my back over the years. However, last year I injured it which laid me up for weeks. Since then I’ve had to make a few lifestyle changes and work on my fitness. I’m not a life-long runner, I started with the couch to 5k in 2011 and have been ramping up the miles over the last few years; this will be my first full marathon. When I was looking for a charity place, BackCare stood out as one I could relate to.”
MATT RUSSELL, 31, Wakefield “I am proud to be running the 2020 London Marathon for BackCare and for my dad, who has suffered chronic back pain since a car accident nearly 30 years ago. My dad has battled through so much over the years and since I signed up to do the marathon in September, he has been diagnosed with lymphoma and is now undergoing treatment. If hitting (hopefully smashing) my target can assist other people suffering with back pain, then I’d be incredibly grateful to anyone who can donate.” RICHARD POTTER, 38, Tiverton “I am choosing to run for BackCare as I have suffered with degenerative disc disorder for the past 15-16 years and simply wouldn’t be able to function day to day without regular exercise – especially
running which I have been doing for the best part of 10 years and has made a huge difference not only to the back pain but also my general mental health.” running, has really eased my physical pain and improved my mental wellbeing. I consider it an essential part of my daily routine and really feel proud to call myself a runner. My mother has also suffered with back pain all her life. I can’t wait to take part in the London Marathon for BackCare and experience this race with all my friends to support me.”
SARAH MILLINGTON, 39, Worfield, Bridgnorth “After suffering with back problems since I was 18, then a replacement disc in 2017 and spinal fusion in 2018, I decided to prove my consultant wrong that I couldn’t run. I completed VMLM in 2019 and in 2020 want to raise money to ensure other people don’t have to resort to surgery to be able to run.” VIDA SPILLER, 42, Aylesbury “I am very excited about this challenge and helping people with back and neck problems. I still struggle with pain so I know what people are going through.”
ZOE HUGHES, 34, Pockington, York “I’ve chosen to run for BackCare as I am one of the many people who has to do literally that ... ‘care’ for my ‘back’. Having been run over by a taxi 13 years ago and spending more than a year living on Fentanyl and Oramorph, I now live on running as it keeps my back supple and pain-free.” TAPANTOSH CHAKRABARTY, 70, Calgary, Canada “Having started running a full marathon at the age of 50 in 2000 to improve my physical and mental health, I’ve so far run 40-plus marathons – at least one in each of the seven continents, including Antarctica, and two Comrades Ultramarathons in the valley of a thousand hills in South Africa, raising for and donating close to C$50,000 to various charities and charitable causes. In the 2020 London Marathon, I hope to finish all six world marathon majors in the shortest
MICHELLE CARR “As a teenager, I would do everything I could to avoid the cross country run at school and led my teacher to despair as I walked round the 1500 metre track taking twice as long as the other pupils! I suffered a lot of pain at that time. I got into running around five years ago and quickly became hooked. Exercise, in particular
WHO ELSE IS TAKING PART? BACKCARE offers its thanks to its other runners taking part in the 2020 Virgin Money London Marathon, including Andrea Goodman, Carl Bailey, Richard Wilson, Daphne Anuden, Jonathan Crocker, Jo Dent, Liz McGoldrick, Patrick Murphy, Malcolm Pritchard, and Amanda Smith. possible time, starting from 2019 Berlin, to receive my second Abbott Six-Star Medal in as many years, the first being in 2019 Tokyo. For this milestone, I am thrilled to be part of the 2020 Team BackCare. A healthy and painless back is crucial in having a long marathon running life, as it is in having a long, productive and peaceful life. In particular, I will need one to finish the London Marathon, only six days after the 2020 Boston Marathon. By being part of Team BackCare, I hope to improve the health of my own back and that of others, the latter by raising back-health awareness through social media.”
ROSEMARY COPSEY “I’m raising money for back pain in recognition of all healthcare workers, nurses and carers working hard in our hospitals, nursing homes and communities, including my sister who is now sadly a wheelchair user following an accident. I’m a healthcare worker myself and suffer from back pain. There are many people out there who have damaged their backs working in the health sector or looking after loved ones. Each and every penny will help. Let’s do it lovely people. Let’s raise and beat the target!”
JOSEPHINE SHULZ “Last summer, I herniated a disc in my back and experienced indescribable pain. I have had two babies without pain control and surgery on a few occasions, but nothing compared to this. The pain was unrelenting and accompanied by numbness in my foot. I am a nurse so back pain is something that is rife in my profession and I can be pretty unsympathetic, until it happened to me! My GP was kind but there was huge fear that I would become addicted to pain killers so that it was difficult to control the pain. I am fortunate that the NHS responded with quick appointments for MRI and access to specialists in neurosurgery and physiotherapy. I am now left with residual numbness in my foot but I feel fortunate that I am now fit enough to contemplate running a marathon. The work undertaken by BackCare is essential to provide education and support to back pain sufferers.”
Virgin Money London Marathon challenge to improve your running
THERE are many ways to strengthen and prepare your body for the physical challenge of distance running. Here are just four exercises to be getting on with:
Bridge WHY: To strengthen the glutes, lower back and improve pelvic stability. HOW: Lie on the floor with knees bent and feet flat. Curl the spine off the floor to form a straight line from knees to shoulders. Hold for five seconds, then return the spine to the floor, curling your back down bit by bit so the buttocks hit the floor last. Repeat 10 times. Progress to five 10-second holds. Once you can do this comfortably, lift each foot alternately off the floor (just a few centimetres) in a slow “marching” action for 20 steps. Keep your pelvis level (placing your hands on your hip bones can help). Repeat three times. alignment and strengthen the hips, quads and hamstrings. HOW: Stand with your feet hip-width apart and a resistance band secured above the knees with some tension in the band pulling your knees together. Have your arms extended in front at chest height. Take your bottom backwards and, bending the knees, squat until your thighs are at or near, parallel, pushing out against the resistance band to prevent your knees rolling in. Don’t overarch the back and try to keep the torso upright. Pause in the lowered position, then stand and repeat. Aim for eight to 12 repetitions.
Plank WHY: To promote good running posture by strengthening the core stabilisers and lower back with the body fully extended. HOW: Lie face down on the floor. Engage the core and, supporting yourself on your forearms and feet, raise your body up to form a straight line from the nape of the neck to the heels. Hold, but don’t forget to breathe. Progress by extending the length of the hold, building up towards one minute.
Single-leg dip WHY: To strengthen the muscles that stabilise the pelvis and support the knee joint, preventing the knees from rolling in when you’re running. HOW: Stand tall with your feet below your hip bones and hands extended in front of you. Lift one foot in front of the body and then “sit down” by flexing the hip and knee of the supporting leg. Lead with the bottom, not the knee. Keep the hip bones level and torso upright, and make sure the bending knee travels in line with the middle toe and does not roll inwards or outwards. Lower as far as you can, pause and straighten. Aim for eight to 12 repetitions then change to other side. www.virginmoneylondonmarathon.com www.runningforscience.org https://bmjopensem.bmj.com www.backcare.org.uk
Marathon running may reduce knee damage in middle-aged adults
RUNNING a marathon may actually improve damage in the knees of middle-aged adults, according to a new study. As part of research led by Dr Alister Hart of University College London and the Royal National Orthopaedic Hospital, and conducted in part by London Marathon Medical Director Professor Sanjay Sharma, 82 healthy adults underwent MRI scans on both knees six months before and two weeks after their first marathon. Cartilage MRI scans before training and running the London Marathon showed signs of damage to key structures in the knees of the majority of the 82 participants in the study.
But after the marathon, the 71 participants who completed the training and the event itself saw a reduction in the damage sustained to a number of essential components of the knee, including cartilage.
However, there was also evidence of some wear and tear to other parts of the knee which are put under stress during running.
How to keep your joints functioning well
IF you’ve ever had pain in your knees or hips after running, you’ll know how miserable it can be. Whether it lasts a few hours or a few days, it impacts your daily life and might even make you think twice about that next run.
Virgin Money London Marathon suggests a few things you can do as a runner to prevent and reduce joint pain: 1. Always warm up. We tend to think of the warm-up as being focused on muscles and that a few minutes of gentle activity helps prevent injury to those soft tissues. But warming up the muscles will also benefit our joints, by making sure they are properly supported and mobile before the strenuous activity begins. 2. Lose weight. The less weight your knees and hips need to carry, the less likely they are to become painful. Aim to be at a healthy weight for your height by eating sensibly and exercising regularly. 3. Try an anti-inflammatory diet. Many people find that joint pain is improved by reducing their consumption of things that are thought to exacerbate inflammation: sugar, refined carbs, alcohol and processed meats. Antiinflammatory foods include fish like salmon, tuna and sardines; antioxidant-rich fruits like berries; vegetables like spinach and kale; and mono-unsaturated fat sources like almonds, avocados and olive oil. 4. Vary your workouts. You may find that alternating your running with lower impact exercise like swimming or cycling will reduce joint pain. Cycling is thought to help particularly with strengthening runners’ knees. 5. Have your gait analysed. Gait analysis will tell you what your joints are doing when you run – and whether the way you move is causing you pain. Different shoes or orthotics may improve your gait and reduce the strain on your joints. 6. Stretch. When your muscles are tight, you decrease the range of motion within your joints, leading to additional pain. If you can loosen your muscles post-workout, you’ll have happier joints. Yoga is often helpful for runners in stretching tense muscles and improving joint mobility. 7. Support medical research. VMLM’s Knee Study and Hip Study have already challenged the assumptions around running and our joints – but there is always much more to learn. Studies like these rely on both funding and volunteers to explore and test new theories.
