What you should do before and after the massage?

What you should do before and after the massage?


When you've had your massage and you feel nice and relaxed, have you ever thought what is the best thing to do for your body after the massage? Here are some tips to help you balance and maintain your body:

Water - it's always good to drink plenty of water especially for the next 24 hours. The body benefits from proper hydration. Drinking water before massage makes it easier for the massage therapist to perform deep work to the muscles as they are easier to manipulate. Providing the body with plenty of water after the massage helps sweep away waste materials such as toxins. Also drinking a herbal tea can help to calm the body and mind as you might feel dizzy or disoriented. Some people use massage as a passive form of exercise which is other form of exertion. With drinking enough liquid, you reducing potential pain and muscle soreness in the days of following massage.

Bath - if you have a bath, take a warm one with sea salt or Epsom salts. It's a natural muscle relaxer and you get a sort of detoxifying effect. Salt in the bath also helps you to sleep better and you should feel next day nice and fresh. If you suffer from injury, avoid hot baths as heat can cause inflammation and make it worse. If you are having trouble with inflammation including swelling, you should try ice on the area.

Rest - you may feel tired after the massage which is completely normal. Massage is not just a work-out on the body but the mind too. If you feel like taking a nap  just do it. Definitely listen to your body and make time for yourself. Your body will thank you for that.

Meal - for sure eat light before and after the massage and avoid heavy meals. Try not to have a massage on an empty stomach because massage speeds up the circulatory system which includes your digestive system. Also large meals are not recommended as you may feel uncomfortable especially when you will be lying on your stomach. One of the alternatives could be a snack such as fruit or handful of nuts. After the massage some salads, rice, steamed vegetables with fish or chicken would be a good choice.

Recommendation:
Try to avoid any intense physical activity after a massage as your muscles need time to recover. You can go back training the following day. I'm sure you want to make the benefits of massage last as long as possible.


Enjoy!

Muscle spasm

Muscle spasm

Muscle spasm may effect many different types of muscles in the body, leading to many different symptoms.

They are often caused by overuse, sudden movement, dehydration or electrolyte abnormalities. The spasm is usually a short pain or throbbing and cramping that can seem to be unbearable.



What is it exactly?

 During a back, leg or neck spasm your muscles cramp up and tighten without trying to move them. They are unable to relax so they will stay this way for a period of time.



What is the reason for muscle spasm?

- poor diet

- poor circulation

- dehydration

- high level of inflammation

- exercising and putting lots of pressure on body

- pregnancy



How can I treat it?

- stop doing the activity you are doing

- try massaging or rubbing the area with spasm

- rest the affected muscles

- gently stretch 

- use heating pad or ice pack

Lifestyle Coach

LIFESTYLE COACH

These days our lifestyles are so busy that we can hardly find time for the things we like to do or things that make us relax.

That's why myself Karin @ Kaya Therapy is introducing a completely different  side of health and well being. It's basically a lifestyle coaching in nutrition. The nutrition is the study of nutrients in the food and how the body uses it in relation to maintenance, reproduction, growth, health and disease of an organism.

The secret about this lifestyle coaching is:
1. what you eat
2. how you eat
3. how you move
4. how you rest

Here are some questions:

1.  Does your diet include these nutrition values?

- water (2-3 litters per day are recommended)
- salt (just a pinch of sea salt in your diet makes difference, good source of minerals)
- vegetables and fruit (some are high in sugar)
- grains (if you are vegetarian you can swap some grains for meat)
- dairy (raw,organic is the best)
- meat (organic poultry, grass fed beef and organic pork taste much better)
-eggs (excellent source of protein and dietary fats)
-oils (coconut, pumpkin seeds, olive, nuts and avocado) 


2. How big is your portion? And which is your main meal? 

Ideally chew your food 30 times per each intake until is liquid. In theory it's: " Drink your food and eat your drink."
Your biggest meal should be breakfast and the smallest dinner.

3. How much time do you spend moving? For example with exercise per week or walking per day?

A few tips:
- if you have a sitting job try to stand up every 1 hour or go around the office
- use stairs instead of lift
- park your car further from main doors to the shopping centre or office 

4. Do you have enough rest? And what time do you go to bed? Do you sleep enough?

Your resting time is as important as working out. Your body and mind needs to be regenerated.
Ideally it's good to sleep between 6-8 hours.

One thing to remember: You are what you eat from inside out. :)

"A journey of a thousand miles must begin with a single step."  Lao-tzu


Happy well being! :))

London 2 Cardiff 24 team relay challenge 160 miles

London 2 Cardiff 24 team relay challenge 160 miles

One of my friends asked me if I would be interested in a running event called London 2 Cardiff 24 team relay challenge. In the past I did several challenges but not like this one. So I've signed up with Honda Runners Team. Our team included 14 people (Emma, Vicki, Rosa, Hayleigh, Andrea, Shannon, James, Mark, Toby, Dave, Gaz, Stuart, Shaun and myself Karin)

Two weeks before the challenge we received all instructions we needed, for example starting time, the routes, checkpoints and safety. I took the opportunity and I went to check my routes before hand so it will be easier for me on the day of the event. There were 24 stages (checkpoints) with different lengths between them (3 to 13 miles). We had 3 team runs which we ran together from the beginning, in the middle of the 160 miles and at the finish. Each route had two difficulties of route, red and green. The green route you could take any route you liked but with the red route you had to follow in the exact directions as you had been told to do so. 

We set of 10th June 2016 at 5:08 pm from Twickenham in West London. The running route took us along rivers and canals, through forests and towns, across fields, along bridleways and public paths and also over bridges including the Severn Crossing. The terrain varied from tarmac to mud and gravel to long grass. Most of the time we had to go with our instinct especially during the night where is hard to see. Each runner was followed by one cyclist from our team. At the start line we got a GPS tracker the size of a small phone. This is was like a stick which we had to carry and pass to an another runner at the checkpoint. Each checkpoint has a code which we had to remember and call to a central hub. This hub was monitoring us as well as the rest of the teams. This year 34 teams were joining.

                                                                               My first run

As soon as we finished our first team run we (the rest of the team) were quickly moving to another stage by mini bus. My stage was number 3 (8,28 miles long) and 12 (3,66 miles long). Myself and some of my teammates were waiting in the checkpoint number 3. As soon as the runner came, we checked the code and then I shot off. First run was good, nice and sunny but in the middle of the run I was caught in rain. I actually really enjoyed it. It’s always better to run when it's cooler. I was also pleased with my time 1 hour and 10 minutes. The others were waiting in checkpoint 4 with our mini bus. I quickly changed and then we moved to another one. The good thing was if we didn’t run we could talk, rest, sleep, listen to music, eat and support each other. This swapping happened in each checkpoint. We had some stops on the way too where we could top up our nutrition such as pizza, have a cup of tea or coffee or just  have a hot shower. Everything was going smoothly until midnight where we lost a runner. Hub informed us about it by phone. Luckily we could track our GPS too so we could see where our runner is. We followed him and he wisely chose to go to the main road. We kept him company for a bit and waited on the next check point. It was impossible to sleep as adrenaline was kicking in. We were glad that he was ok. Cyclists didn’t go during the night runs as in some places  it was dangerous terrain.We were doing well after this stage where rest of the team managed to run super fast.

                                                                    Emma and Gaz in action

My other run was continued straight after our second team run in Coate Water Country Park around a lake which was 2 miles long. My legs became quite stiff from the beginning. After a while they were behaving better. I did stretch my legs after as much as I could. There was a one thing we didn’t expect, in Cardiff town centre there was a traffic jam and we couldn't reach our last and final stage. We were going on and on in circles but eventually managed to get there. Everyone could see how stressed and nervous we were because we wanted to finish under 24 hours. 

                                                               At the checkpoint after my second run

Our last team run ended up in Sophia Gardens. We crossed the finish line together. We did it in a very good time in fact 23 hours and 21 minutes. We were 11th team which I think is a brilliant result. We also raised money for Great Ormond Street Hospital Charity. Thank you everyone who sponsored us. 

It was such a busy challenge but worth every second! :)

                                                            Dream Team

                                                                 The medal

Windsor Duathlon 2016

When I saw an advertisement about Windsor Duathlon 2016 I decided to take part as I like Windsor for its beauty and lots of greenery. There were two optional disciplines: Sprint distance (5km run, 20 km bike and 2,5 km run) and Olympic distance (10 km run, 40 km bike and 5 km run). I chose to do Sprint distance. 

The event was held in Windsor Great Park next to the Long Walk for the first time ever organised by British Triathlon Championship. When my boyfriend and I arrived at the park, there was a problem with car parking and a long queue so we decided to park somewhere else. We still had plenty of time to collect the time chip and also to prepare my bike in the transition area. My sister and her boyfriend came along to support me too. Unfortunately, it rained the night before the race and the Windsor Great Park was muddy in the morning. So my first impression was not good. Then we were told that the race would be a half hour delayed and we will have a briefing 20 minutes before the start. The start line was about 1 kilometre away from the Registration point. Straight after the briefing we went to the start line and when we got there we straight away began the race. The first running leg was a mix of road and trail just over 6 km long. I quite enjoyed it, even though it was longer than they advertised. Then I got to the transition where it was very slippery. I changed my running shoes for bike shoes, cycled off and completed two loops. In some places there were sharp corners and some cyclists did not cycle on the right side as they have been told to do so. It was great to hear my supporters cheering me along. I got to the transition for my second and last time and swapped my shoes again. By that point I felt pretty tired. My supporters ran with me for a bit. We finished the last stretch running on the Long Walk. I pushed myself to the end and was pleased to complete the race. Everyone who finished, received a medal and a goodie bag. I finished with a time of 1 hour and 41 minutes and I ended up the 5th woman in my age group.  

After the race we had a chat about the event, the pros and cons and then we went home. It was nice to see familiar faces too. Well done to all who participated in this event. See you soon! :)

Windsor Duathlon 2016

Posture Assessment and Corrective Exercise

This month I would like to dedicate to a posture assesment and corrective excercise. I have had the assesment done by a friend of mine, Robin Allan and I have had great results.

Posture Assessment and Corrective Exercise

Good Posture can be likened to a well trued bicycle wheel…when all the spokes (muscles) are correctly tensioned they dissipate the shock from the road surface so it doesn’t damage the rim (spine and joints).

If a spoke (muscle)  becomes loose it can no longer do its job effectively and all the other spokes (muscles) must share the extra load amongst them…it also leaves the part of the rim (spine and joints) where the loose spoke (muscle) attaches prone to damage.

The wheel (body) also starts to wobble (pain/injury) and you know if it doesn’t get fixed then further damage will occur.

So you go to a bicycle mechanic (therapist) and the first thing he does is put the wheel on a trueing stand and spins it (assessment).

This way he can instantly see which spokes (muscles) are loose (long/weak) and need tightening (strengthening) and which are tight (short/tight) and need loosening (stretching).

If the mechanic just tightened (strengthened) all the spokes (muscles) the wobbly wheel (body) is now tight and out of balance.

If he loosened (stretched) all the spokes (muscles) the wheel (body) is loose and out of balance.

Even worse would be if the mechanic didn’t put the wheel (body) on a trueing stand (assessment) and just randomly tightened (strengthened) and loosened (stretched) different spokes (muscles) in the hope it worked (stretching and strengthening with no plan because you had no assessment).

Hopefully this simple analogy has shown you the importance of assessing posture and prescribing corrective stretching and strengthening to prevent and eliminate pain and injury.

 

Just like the bicycle rim…the spine and joints are not meant to be load bearing structures.

It is the job of muscles to dissipate shock before it reaches these vital structures but they can only do so if they are correctly tensioned.

If they are not then injury is the usual result.

Good posture is the foundation of good movement and life is movement.

Whether you are a mother bending to pick up her child or an Olympic weightlifter, good posture will make you better at it and in some cases will be the major factor in allowing you to do it at all.

Modern life and in particular the seated work position has been a major factor in ruining people’s postures and causing pain but it doesn’t have to be this way.

A posture assessment and a corrective exercise programme based on the results is the best way I know of remedying this.

My assessment takes about 2 hrs and includes:

Head Carriage

Spinal Curves

Pelvic Tilt

1^st Rib Angle

Weight Shift

Breathing Mechanics

Leg Length

ROM of all major muscles

Core Strength/Co ordination

Plumb Line

After the assessment I design you a corrective exercise programme based on the results.

 

Robin Allan-Chek 1,HLC 2,Golf Biomechanic,Sports Masseur

 

 

                                                 Martina, Kaya, Robin and Denisa

Heat and Cold Therapy

Heat and Cold Therapy

Heat and cold therapy are most common type of pain relief for muscles and joints. To use the right therapy it depends on whether the pain is new or recurring. 

Heat is generally used to relax sore muscles such as stiff joints, chronic muscle and joint pain. Heat works by bringing blood into the muscle and allowing the injured tissue to heal

Applying:
- sources can be either dry or moist warmth
- electric or microwavable heating pad, hot water bottle, gell packs or hot water baths
- the heat should be warm, not too hot

Recommendation:
- don't apply it directly on skin, wrap the hot device in a thin towel 
- apply heat after using ice for the first 48 to 72 hours
- 10 to 15 minutes of heat are acceptable, with at least an hour in between 
- applying heat for too long can increase inflammation and pain
- don't use heat if you have diabeties or poor circulation and have open wound or stitches

Cold is generally used to treat acute or new injuries which cause inflammation and swelling. Cold slows down blood flow and circulation, reducing inflamation, pain such as sprains or strains and muscle spasm.

Applying:
- Ice or gel pack

Recommendation:
- it should be used if the area is swollen or bruised
- wrap ice or ice packs in a thin towel 
- use ice for the first 24 to 48 hours after an injury
- always use ice for around 10 to 20 minutes and then remove it for at least an hour before applying it again

The choice of heat or cold therapy should be based on patient and practitioner preferences and avaibility.

Abingdon Marathon 2015

Running season lasts from November until October. It always starts with cross country running and finishes with on or off road races of different distances. The most recognised distance for road running events are 10 kilometres, 10 miles, half marathons and marathons. 

This season I wanted to complete an ultra marathon, but I chose to run 3 marathons within 7 months instead. My personal best (PB) was 3hours 58 minutes and 54 seconds, which I accomplished at London Marathon. I wanted to improve my time so I signed up for a local event Abingdon Marathon. I started to train, but I found it hard to motivate myself because it didn't feel as challenging as the Ironman triathlon which I have considered as the biggest physical challenge. 

The Abingdon Marathon was first held in 1982 in Oxfordshire. The race date was 18th October 2015. That morning my boyfriend and I, we drove to Abingdon and around half way through we got a puncture. I was worried that I'm going to miss the race. My boyfriend changed the tyre very quickly and we carried on. Luckily we got there just in time. 

The race started at Tilsley Park athletic track and continued through the town centre, heading out on a two lap route through villages of Drayton, Milton and Sutton Courtenay and back through the town up to Tilsley Park and finished with a lap on the track. The course was flat and fast, ideal for achieving a personal best. The drink station was at every 4 miles and on every 8 miles they provided some sweets and bananas. 

The weather was perfect for running, dry and cloudy around 10 degrees. We set off at 9 am. There was around 1200 runners and a few of them were from Datchet Dashers running club. As I was approaching 5th mile, Rebecca from Datchet Dashers caught up with me and we ran along together. We have similar pace so it was good to support each other. I also spotted my boyfriend which was really nice. Rebecca was looking strong all the way. I tried to keep up with her but I couldn't. I started to loose her on 21st mile. I was pushing myself and felt exhausted and I couldn't wait to the finish. I was thinking to myself just last push and it will be over soon. I did it in 3 hours 57 minutes and 43 seconds which was my new personal best. I felt much better afterwards when I found out that with this race I won Berkshire County Championship in my age group. The hard work has definitely paid off!

Thank you to my boyfriend, my sister, family, relatives and Datchet Dashers for their support. 

Yoga

Yoga has become very popular and it increasing in popularity. For those who have never tried it yet I will explain what it is all about. One thing's for sure, it takes a long time to completely understand Yoga.

What is Yoga?

Yoga is a very old form of exercise originating in India about 5,000 years ago that focus on strength, flexibility, breathing and meditation practice of well being. The main factor are poses or postures called asanas which have specific physical benefits and create balance in the body. The poses can be done quickly to build heat in the body or more slowly to build stamina. 

There are so many different forms of yoga. Some are intense and fast, others are relaxing and gentle. 


A few examples of yoga forms:

Hatha - combines a series of basic movements with breathing

Vinyasa - a series of poses that flow smoothly into one another (also called Yoga Flow)

Power - fast and higher intensity practice that builds muscles 

Ashtanga - a series of poses combined with breathing techniques 

Bikram - a series of challenging poses performed in a heated room with high temperature (also known as Hot Yoga)

Iyengar - a type of yoga which uses props like blocks, straps or chairs to help your body to move into proper alignment 


Physical benefits of Yoga are:

- Flexibility
- Strength 
- Muscle tone
- Balance 
- Pain prevention 
- Joint health 
- Better breathing 


Mental benefits of yoga:

- Stress reduction (helping relieve stress)
- Mental calmness
- Body awareness (building self-confidence and improving posture)

Is yoga good for me?

Yoga is for everyone and you can tailor it to your individual needs. The good thing about yoga is that there are classes for every age group. You don't have to be fit to do yoga. You only need to be able to get up and down from the floor. 


How long does a yoga class last? 

Classes can have different durations. Typically a class lasts between 45 minutes to 1 hour and 30 minutes. If it's a longer class then you will have more time for learning breathing and relaxation techniques. It's worth speaking to a teacher about their approach before you sign up for a class. 


Enjoy! 

Tennis and golf ball self massage

Tennis and golf ball self massage

I've been running for a few years now and sometimes I got some pain and aches especially in my legs. Self massage could take care of the tightness that comes with day to day training or working more likely for people who sit a lot.

Here are some creative tips on using an ordinary tennis and golf ball:


Tennis ball has diameter of 67 mm

- It's good for calves, hamstring, hips & glutes, upper and lower back & neck.

- For hamstrings place the ball on a chair and sit on it. Then roll forward. You can also put the ball on the floor. This movement is good for calfs and lower back too.

- For hips and glutes put your body weight on the top of the tennis ball and knead it in circles.

- For upper back lean against the wall and move your self up and down and side to side.

- For neck you can use a chair that's high enough or the floor. Place the ball into groove between your spine and the side of your neck and work on both sides.

Golf ball has diameter of 42,7 mm

- It's good for hands, forearms and feet

- For hands and forearms this can be done in sitting or standing position. Rub and roll around.

- For feet (loosening up the plantar fascia) place the ball on the floor and roll around the problematic area. You can do this while sitting. If you need a little more pressure just stand up.

How long shall I do self massage for?

I would say not more then 10-15 minutes per day. Focus on spot which required attention then move on. Avoid already inflamed area as that can lead to longer recovery.

How hard I could go?

It's matter of easing up gradually rather then going hard. Build the pressure slowly like you would do a work out with warning up. Don't forget to check with your hands how your muscles are reacting during the massage. If any pain or injury it would be beneficial to see a professional massage therapists. The only way to progress is by listening to your body.

Parkrun

Parkrun

Have you ever heard of or experienced a Parkrun event? If your answer is no, I will tell you more about it.

What it is?

Parkrun is a free running event held in parkland on weekend mornings, organised by a group of local volunteers all over the UK as well as other places around the world. Each event is based in an eccentric location like a park, beach or promenade. Everybody is welcome! Doesn't matter if you are old or young, fit or unfit, male or female. At the end of the day it's all about running and socialising not racing.

How long is Parkrun?

Distance for adults is 5 km on every Saturday and for juniors is 2 km on every Sunday. Park runs are never more than 5 km as it's a distance that anyone can complete even if you are walking by the end of it.


How can I sign up for it?

It's free of charge and you need to register before your first run only once. Then you need to bring a printed copy of your barcode. That means that every time you run your time is measured. You can take part whenever or wherever you want.


Where is my nearest park run?

For more details go to  www.parkrun.org.uk or  www.parkrun.com

Happy running everyone!

Interview with Miami Pro fitness Model competitor Ivana Kozmalova

Interview with Miami Pro fitness Model competitor Ivana Kozmalova


I have known Ivana since a secondary school. She has never been into sports, however she was always determined. In April 2015 Ivana completed her first event Miami Pro and ended up in fifth place.

                                          Ivana with the trophy on the left


Q: What has made you to take up the fitness and why?

About 2 and half years ago I went to support a friend at her first fitness competition and that made me thinking, “If they can do it, I can as well”, so I started to exercise and kept my goal in head. I started to enjoy exercising more and more every day by day, I was more energised and felt great. Then I realised that my goal might become reality.

Q: Why did you choose Miami Pro competition and what does it involve?

Miami pro was one of the choices I had as a first step into the fitness industry. There is a number of federations which do fitness competitions and it is hard to choose one. Miami pro is known as a “fun” competition as it is more relaxed regarding posing and stage presence. You can show your own personality on stage and have fun.

                                                        
                                                    Ivana in the costume                  

Q: How does your week look like in regards to work out and diet?

My week is busy with 6 days of training. I got into a habit to do cardio in the morning before I go to work as it kick starts my day and then I feel fresh and awake all day and weight training in the evening.
Diet is strict but very versatile and balanced. I have to eat 6 times a day so my metabolism is constantly working. Food preparation is a key to success so you need to be organised and plan ahead.

Q: How do you deal with cravings for junk food and sweets?

I have to say I have hardly ever cravings for junk food or sweet. Every week I have one day when I can allow myself to have something “naughty” so if I crave some food it's always only 6 days away.
When I really do crave some sweets, chewing gum is my best friend, different flavours all the time.

Q: Have you ever had any injuries from fitness? If so what was it?

I am a lucky one, as I haven’t had any injury from fitness yet.


Q: Do you use massage therapy?

Occasionally


Q: What has been the toughest part of your journey so far?

It is really hard to say as it isn’t hobby by lifestyle.
I would say that socialising part it tough one as you still want to enjoy time with your friends, but lots of time they don’t understand your choice of living and call you boring because you won't drink with them or party till early morning.


Q: How did you feel after the competition?

It's amazing feeling of achievement and satisfaction and instantly you want to do it again. It's really hard to explain it as there is such a build up to competition day and then suddenly it's over.

                                                      Ivana on the stage

Q: When did you start to train again?

I took about 2 days rest and then started to train straight away. You just miss it so much as training is part of your daily routine so when I don’t train I feel lost and don’t know what to do with my time.


Q: If you could take 3 items on a desert island what would that be?

That’s hard one, kitchen scale (always need to know what it on my plate, haha), posing shoes and book


Q: Would you name 1 supplement that you can't live without?

Protein powder, definitely


Q: What is your favourite motivation quote?

Work until your idol become your Rivals

Think about why you started

Every day is new be beginning so make the most of it



Q: What advice would you give to people starting out?

Believe in yourself and keep going and when you have a bad day or you had take away for dinner, don’t feel bad about yourself, wake up next day and start all over again. We are just humans and life brings lots of obstacles and it's up to you if you let these obstacles to break you or make you.



Q: What are your future plans?

I am hoping to compete for UKBFF later on this year as season normally finishes at the end of October and then work even harder on myself in off season to be ready for the next year.


Good luck Ivana with your competition and all the best for the future!

                                                            Ivana and I

Holiday in different style

You might wonder why I'm writing about holiday. Why not? It's summer here and I would like to share an experience I had in Club La Santa.  

The resort is located on the north west coast of Lanzarote . The weather is pretty good all year round - sunny and hot. It's a great holiday for sports people and families. If you are not sporty there is always something you could do. 

Every morning at 8 am they do 10 minutes of stretching exercise. After that you can choose if you want to run 3.5 or 8 km around the resort and lagoon. The lagoon is very good for learning to do windsurfing, kayaking and other water sports. You can't swim there though but you can use one of the three 50m long swimming pools. Are you competitive and want to race? It's not a problem. Every day there is a triathlon race and single distance races. Socialising is welcome too. You can join people for a bike ride around the Island. There are lots of stunning views and nice country side. 

Classes for all abilities are available too, from yoga to boot camp. If you fancy a ball game you could try tennis or squash. It's outside so you could do sunbathing. For children there is a playing area with many activities as well as a swimming pool with slide. 

After a long day there is a spa area with different types of massages and saunas. If you are hungry there is a place where you can eat and drink or even go shopping. The shop is quite small but with plenty of stuff. 

I'm sure you are not going to miss anything. Everything you need is here.

Anyway Happy Holidays everyone. Whatever you do enjoy the summer! 

Hypermobility

                                                          What is hypermobility?

Hypermobility means some or all of a person's joints move further than normal. I came across with a few people who can bend their knee joints backwards, put their leg behind the head or push their thumbs to touch their forearms. Many people don't have any problems with it and some of them may benefit from it such as ballet dancers, musicians or gymnasts.

What are the symptoms of joint hypermobility?

• pain and stiffness in joints and muscles
• joints that come out of the correct position easily 
• extreme tiredness 
• repeated injuries such as strains and sprains
• digestive problems such as constipation
• stretchy or thin skin

What causes joint hypermobility?

• genetics: colagen (protein found in skin and ligaments)
• bone structure: shape of the ends of your bones
• muscle structure: muscle tone or strength
• injury: this can damage/stretch ligaments

What could I do about it?

Decreasing risk of complication you can try to do some exercise such as swimming and weight training. Yoga is good as well. It will help you to strengthen the muscles around the joints.
Also protection during physical activity by using padding or braces is useful.

2 marathons in 1 month

I do like challenges and marathon is one of them. I just love sports, especially running and that's the reason why I'm doing it. My sister Denisa ran the Flora London Marathon in 2009. My parents and I went to see her and support her. It was such a great atmosphere so I wanted to do it too. I tried my luck to get entry for this race several times but I wasn't successful. So I ran the Paris Marathon instead in 2011 with a time of 4 hours and 6 minutes and 18 seconds. I was pleased with this! Unfortunately it wasn't a qualification time for my age group for the London Marathon. I carried on trying to get an entry in the ballot and I wanted to run another marathon last year in Bratislava in Slovakia. Unfortunately I was injured and so I couldn't do it. Nevertheless I entered the Vienna marathon in Austria with my boyfriend Brano for 2015. I wanted to qualify with this event. Because I'm member of the Datchet Dashers running club who get some free marathon places, in December last year we had a ballot between runners and I got a place! I was over the moon! Therefore I've ended up doing two marathons in an one month:

Vienna City Marathon 12th April 2015

Vienna is the capital city of Austria. It is rich in famous sites and is very close to my home town Bratislava. It's about one hour drive. More than 40 thousand runners from 120 nations were taking part. Participants also have the option to run the marathon distance of 42,195 kilometres and the half marathon (21,0975 kilometres)  or a relay for teams of four. Children and adolescent races took place the day before. After starting from the Vienna International Centre, the route goes across the Danube river into the green of the Prater, along the Danube Canal to Ringstrasse, from the Vienna State Opera right out to Schonbrunn Palace, back again to the Ring and the Prater and finally to the finish line at Heldenplatz. 

Brano took up running only last year in November. He had never run marathon before so I decided that this race is going to be my warm up for the London Marathon and I will run beside him. It was a nice and sunny day. I enjoyed this run as I was taking pictures, sunbathing (while running) and supporting Brano. Both our parents came to watch us and cheer us as well. 


We set off at an easy and slow pace. After half way through Brano had some issues with stomach and later breathing. The best part was to see our supporting parents and luckily we saw them three times. We did it in 4 hours and 48 minutes and 13 seconds. I was so proud of Brano and so were the rest of the family. Well done you! It's such a great achievement! After the race we celebrated in style!

Virgin London Marathon 26th April 2015

London Marathon is third biggest running event in the UK and it is also part of World Marathon Majors. More then 38 000 participants took part in this event. There were famous people as well as fund raisers, amateurs and elite runners. Quite a few people were in fancy dress and it looks like a carnival. 

We started at 10:10 am from Blackheath and the route went through Woolwich, Greenwich, Tower Bridge, The Tower, The Isle of Dogs, London Bridge to The Mall. The forecast was wet (only from beginning) and cold with temperature around 13 degrees. There were three starting area: Green, Blue and Red (Fast Good for Age). I started from blue area. My boyfriend Brano and sister Denisa came to support me. From the start to the finish there was a big mass of runners and spectators. I have never seen such a busy event. Drink stations were on every mile and energy drinks almost every fifth mile. I usually don't use energy drinks during a race or training so I stuck with water. 

Around half way through I started feeling that I can't keep up with the pace I set up. I used my energy gel accordingly but I felt that I was running out of energy. I slowed down and tried not to worry about my pace. I carried on without stopping and hoping to see Brano and Denisa soon. Despite the cheering and supporting people I couldn't catch a second breath. On 23rd mile I finally spotted my boyfriend and my sister. It was such a buzz and I was slowly picking up my pace. Then a few meters later I saw the Datchet Dashers runners on the Lucozade drink station which was very helpful. I couldn't stop looking at my watch to the finish line. I was counting the metres and really wanted it to be done. The last 400 meters and I hardly moved my legs. No sprinting this time as I like to finish strong. As soon as I crossed the finish line I was so happy. I could feel my achy legs and in fact whole body was aching too. I did it in time of 3 hours and 58 minutes and 54 seconds. My new personal best! 

I found it really hard especially the last 6 miles. I think I hadn't fully recovered from Vienna marathon yet. Anyway it was such a great event and fantastic atmosphere. It's worth trying it if you can. Now I will try to take it easy and I will more than likely skip an ultra marathon for this year.