Now I can sit around and sulk about the fact that I’ll be potentially be running the marathon ill, or I can focus on getting better. It’s not uncommon for runners who have been training for 4 months to pick up a cold in the weeks before a race. In fact, I found myself reading my own blog post from last year to remind me of the fact.

Endurance training causes a rise in the hormone cortisol which causes stress. This stress can affect the immune system, which can make you more susceptible to infection! So basically, because I’m eating better and exercising more, I’m more likely to get a cold than Fatty McFatterson of Cheeseburger Land!

So today I’m writing this blog post from bed, watching cheesy daytime TV while nodding in and out of consciousness. The reality is that I’ve probably done all the training I can to get me through the marathon. For me to go out now and risk lengthening the illness by running would be really stupid.

I’ll be following the old neck rule on the day. Again, from last year’s post…

If your ailment is above the neck (sniffles, head colds, ear infections) then running will most likely not do you any harm and if your ailment is below the neck (injury, coughs, stomach aches) then running won’t do you any good.

I’m understandably a bit gutted, which is why receiving a good luck card from three terrific kids (Tilly, Jemima and Hector) cheered me up so much this morning. This is their depiction of me on race day (…and how right they will be)!

Off to get some more tissues…

I recently won an iPod Touch in a competition and have been wearing out the batteries on my long runs using the Spotify application. It’s awesome. But not being able to change tracks has been a pain. Plus my little mp3 holder now has so many holes in it that it’s not exactly waterproof.

Now, a colleague at work thinks that this will be the shortest review ever. “It holds your iPod while you’re running. Done!” But one thing he underestimates about bloggers is their ability to waffle for endless amounts of time about absolutely nothing. So watch this!
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1. It’s waterproof (sort of!)
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   I tested this armband to the brink on the weekend during my 20-miler before the marathon. It was raining cats and dogs on Saturday, plus I was sweating like Tom Jones so this thing needed to be water resistant. And it was to an extent. Your iPhone slots in really nicely into the back underneath a little flap, keeping it nice and flat against your arm. But while the front screen is waterproof, the material that touches your arm is breathable and moisture does get in, leaving little sweaty droplets at the end of your run (see photo). Of course, there are holes for the headphones (and the lock button) so it’s never going to be fully water resistant, but I don’t think enough moisture will get in to damage your iPod.
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2. You can change tracks
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   Something that most of you will probably take for granted with your current armbands. But I’ve been using a pouch for the last year and haven’t been able to switch songs. This can take it’s toll on your sanity when the shuffle button hasn’t worked and you end up listening to all 15 minutes of Rapper’s Delight twice in a row. So having a clear screen and being able to access all of the iPod’s controls is brilliant. But, this does mean that everyone you run past can see what you’re listening to. So if you’ve got something a little embarrassing playing like ‘Finally’ by CeCe Peniston, the whole World will know.
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3. It’s comfortable
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   Again, something you might take for granted. But the last thing I want is for the blasted thing to start chafing or itching when I’m out on a massive run. An iPod is an expensive item to ditch half-way through a run if it’s slowing you down. So the Cygnett armband is slightly elasticated and made from neoprene (a synthetic rubber), which is really snug.

Okay, so that wasn’t the most in-depth article I’ve ever written. But the longer I waffle, the longer you have to wait for me to tell you how you can win one for yourself!

Sir Win A Lot

Now, I’m in my girlfriend’s bad books this week because I won’t let her win this competition. So before she steals the armband for herself and I get in trouble with the PCC, you’d better enter.

THIS COMPETITION IS NOW CLOSED

I will, in no way, look upon entries more favourably if they also leave a £2 donation to my London Marathon charity, the Lymphoma Association. ;-)

Thanks to Mobile Fun, who have all sorts of other iPhone accessories, for providing another armband to give away. I won’t make you wear my sweaty one!

*Winners will be contacted either by email or Twitter and announced on 5th April. Your email address will in no way be distributed to third parties. Entry to UK residents only.

• Stretch
  Probably the most important thing you should do immediately after your run is stretch. It will help increase the length of your stride. You’ll also flush out lactic acid and prevent an injury creeping up on you over the next few days. Position your stretch and hold it for 10 seconds. Do not bounce. Some people believe that stretching can sometimes cause injury (muscle tearing etc). While this is true, injury normally occurs when you stretch cold, tight muscle (i.e. before a run). Stretching warmer muscles (which they will be after a run) should be fine. Check out Brad Walker’s book, The Anatomy of Stretching for more information.
  .
• Refuel
  Make sure you take on plenty of water as soon as you finish. This will replenish the fluids you’ve lost in sweat as you’ve been running. A good way to check that you are hydrated enough after a run is to look at the colour of your urine. If it is darker than usual, drink more. Drinking sports drinks and using sports gels or CLIF Shot Blocks will also replace electrolytes so try to do this as you run. Once you are back your body will be screaming out for you to replenish your glycogen stores. You’ll need to stock up on carbs and protein so get a banana down you within 20 minutes of getting back.
  

• Keep warm
  You’ll feel understandably hot after a marathon and keeping warm might be the last thing you want to do. But the foil blankets are there for a reason! Your defences are weakened after a long run and as your body loses heat you’ll increase the risk of infection. Your muscles will also become stiff. Cool your body down gradually by keeping moving (strong walks will loosen the muscles).
  .
• Sooth those aches and pains
  If you have picked up an injury, or you find that one part of your body is aching more than usual, then rest that area. Massage gels like Jointace, Blue Active Gel and Tiger Balm are useful for reducing inflammation around the knees or the lower back. Alternatively, grab a bag of frozen peas or have an ice bath.
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• Get a massage
  If you’ve just finished a marathon and ran for a charity, a lot of charities provide free sports massages at the finish line. They can be pretty intense though so you might want to ask the masseuse to take it easy on you. If you’re in training, chances are that you won’t be able to splash out for a sports massage every week so try out the Scholl Percussion Massager (£49.99). One of the detachable heads has a group of rubber pinpoints that really loosens your thigh muscles. It also has a detachable handle so you can do your own back (if your other half won’t oblige)!
  .
• Aerate your feet
  Get those soggy socks off quickly and let your feet breathe. The moisture that can accumulate in your shoes during a long distance run can lead to infections. Change into dry socks immediately after your run. Better still, wear flip-flops around the house. It’ll also mean that blisters will heal more quickly. SOLE’s Platinum Sandals do the trick nicely as they have an orthopedic  footbed (rather than a flat piece of rubber) that supports your arches and are much more comfortable than standard flip-flops.

Sir Win A Lot

For a chance to win a huge goody bag full of products that will help you on the road to recovery, including:

• 8 Jointace patches (www.vitabiotics.com/Jointace)
• A tube of Jointace massage gel
• 6 CLIF Shot Blocks (www.clifbar.com)
• 2 pots of Blue Active joint gel (www.blue-active.com)
• A pair of SOLE Platinum Sandals (www.yoursole.co.uk)
• A Scholl Muscle Therapy Percussion Massager
• 4 sports books (The Anatomy of Stretching, The Anatomy of Sports Injuries, The Anatomy of Pilates and Stability, Sport and Performance Movement)

… all you have to do is either…

1. Post a message on Twitter by clicking this link or…
2. Answer the following question:

ACCORDING TO THIS ARTICLE, WHAT IS PROBABLY THE MOST IMPORTANT THING YOU SHOULD DO AFTER RUNNING?

A. Eat

B. Stretch

C. Sleep

THIS COMPETITION IS NOW CLOSED

*Winners will be contacted either by email or Twitter and announced on 12th October. Your email address will in no way be distributed to third parties.