A large part of our focus at On the Bench is the treatment of aches, pains and injuries brought on, often, by a particular activity or event.  It's quite common for our clients to come in with a painful back, for example, and cite a step class or a weekend spent gardening as the source of the problem.

I have never run a marathon. The Great South Run and Half Marathon distance has (so far at least) been enough of a challenge for me. But I am in awe of everyone that takes on this massive challenge. Every year, I see people pre- and post-marathon events and have learned a lot from each of them. So here are my top tips for a speedy recovery from your marathon.

Saturday 31st March, 2012 will be a day I remember for the rest of my life because it's the day that I ran across the finish line in the new Olympic Stadium in Stratford, London ahead of the 2012 Games.

The journey began last Autumn when an e-mail arrived from The National Lottery inviting me to enter a ballot to win one of 5,000 places in a 5 mile run around the Olympic Park, finishing on the track. It said the event would be the first to officially cross the Olympic Finish Line. I clicked the link, filled out the entry and promptly forgot all about it.

In less than a week, I will join 4999 other people for the most exciting running event I may ever have the privilege to take part in - the Olympic Park Run! The 5-mile course takes in the sites of the Olympic Park and culminates in the Athletics Stadium, on the running track, in front of 12,000 spectators. To say I'm excited is the understatement of the year.

Armed with their completed homework sheets and tallied scores our band of health revolutionaries arrived at our second meeting eager to find out what all the questionnaires and food diaries had been leading up to.  After a quick totting up of scores each person had a starting point for their journey to better health, they had their metabolic type established for them.  This was just the beginning though (it would have been a really quick meeting otherwise!) as knowing your metabolic type is just the start of discovering the right mix of macronutrients  that fuel you best.

I was planning to write today's blog with a focus on the combined effects of Remedial Massage and Corrective exercise, how they complement each other and why they are such a powerful combination.  But then the sun came out, it's turned into a beautiful warm spring afternoon down here at the wharf, I was reminded of a talk I had with a client last night and plans changed.

We were talking about how things change, plans don't work out as you intended when you first set out along their path.  About how sometimes you arrive at an entirely unforeseen but entirely welcome destination and about changing perceptions of what we want and what we value.  It got me thinking about how lessons and learning will come to you from lots of different sources.  I'm positive that I learn as much from my clients as they do from me and that I am a better teacher for it.  We are I believe the sum total of our experiences.  This chat we had whilst taking a breather from wood chopping meandered a little (what a shocker, for a quiet fella I can talk when I get going!) but essentially the take home message was that enjoying the view as you travel toward your goals can provide life lessons as important as the goal itself so don't be in too great a hurry.

Original huh!?  I know, it's been said a thousand times in a thousand different ways but on a lovely sunny day forgive me this one little indulgence.  I'm off to enjoy a cup of minty tea on the balcony (fire escape steps) looking out over the Solent before circuit training. 

Do something that makes you stop and appreciate the moment today. 

Love and life.

Neil.

I woke up early this morning. I wasn't sure why until I tried to turn over to look at the clock. Back ache. Stomach cramps. And a hayfever fug. Not a good start to my day off.

As part of my New Year's Resolutions, I wanted to replace as many 'toxic' products with organic alternatives. With the press reporting in the past few weeks the link between parabens (used extensively in beauty and skincare products) and breast cancer, and revelations about leading cosmetic companies using lead in their lipsticks it seems a good time to elaborate on my own personal crusade!

Christmas is just one month away and no doubt your shopping is in full swing. Traipsing around crowded shopping centres and high streets, overloaded with heavy shopping bags can really take its toll on your body and your stress levels! So why not reward yourself with a relaxing back, neck and shoulders massage? It will ease muscle tension, aches and pains and soothe frazzled nerves, the perfect preparation for all the gift wrapping, cooking and entertaining still to come!

On Sunday 30th October, I joined 24,000 other runners for the Great South Run - the World's premier 10 mile road race. This year was my fourth attempt at the course but having had 6 months off through injury, I knew a personal best was unlikely.

On the Bench Ltd opened it's Portchester clinic doors in March this year.  To celebrate our half year anniversary we are offering one lucky person the chance to win a month of Personal Training with our expert trainer Neil Dayus.

All you have to do to qualify is "like" our Facebook page.  At midday on Monday October 17th we will pick out a winning name at random.

You can find our page here: http://tinyurl.com/6ykyt5d

The Client:  Samantha has previously completed the Great South Run and signed up for the 2011 event with the intention of bettering her previous time.  A non-traumatic ankle injury led to a 6 month period of patchy training and increasing frustration for Samantha. 

Whenever she would try and run the story was the same, at some point during the run the injury would flare up, causing her to have to stop and hobble home.  It was early Summer when Sam and I first sat down to discuss her options for training going forward and we quickly came to conclude that we would train with the aim of completing the course, staying injury free and use this year as a building block toward a triumphant P.B at the 2012 event.

With just 8 weeks to go until this year's Great South Run, participants (including myself) will be trying to increase their training - increasing distance and pace - in a bid to achieve their goal. But what if your training hasn't been going to plan?

I was plagued by injury last year including a suspected ruptured tendon in my ankle at the end of the year. This led to a 6-month enforced rest period while my ankle healed. Finally cleared to begin training again in May, I knew I would have to ease myself back in gently while my ankle slowly regained strength and I gradually improved my fitness. Since I started running again, I have had peaks and troughs. Every good run boosted my confidence but I found every bad run really knocked me down again and I began to question whether running really is the activity for me.

However, it is the activity I enjoy most and, having a charity place for this year's Great South Run, I knew it wouldn't only be me that I was letting down if I quit without giving it a fair try. So, I changed my attitude and decided that instead of focussing on achieving a personal best at this year's event, my challenge needed to be more realistic: to finish the race, to enjoy the race (and the training) and to stay injury free so that I can come back stronger next year. They say running is as much a mental battle as a physical one and having changed my focus I feel I have already won the mental battle.

So now to tackle the physical challenge. I spoke to Personal Trainer Neil Dayus about the problems I have experienced on my bad runs - my ankle fatigues quickly, I have had tension in my glutes and a few days of unremitting pain and tension in my calf muscles. I have added regular corrective exercise sessions into my training programme to help strengthen the weak areas and I am already noticing an improvement. I have also had a good sports massage on my legs and feet to release the tension that was causing the pain. 

This weekend, with the dreaded "only 8 weeks to go" mantra ringing in my ears, I managed to run just over 5.3 miles and it felt good! I'm not as quick as I was over the same distance this time last year but I am no longer beating myself up about it. Staying injury free is my focus and the pace will increase in time.

So if you are struggling with your Great South training, here's my advice. Identify why you are struggling: if it is motivation you lack, join a running club - the support and advice they give is invaluable or choose a cause close to your heart to raise money for. If you are struggling with muscle aches and pains, come and have a sports massage to loosen tension and re-energise your legs. And if you are still trying to get over an injury, book a corrective exercise session with our qualified trainer Neil Dayus.

For appointments, call 02393 233140 or e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

I will blog regularly over the next 8 weeks so check back regularly to see how I am getting on! Also, watch this space for posts from Neil explaining in more detail the kind of exercise he is using to keep me on track.

Good luck reaching your goals!

Sam x

Due to the popularity of our June offer we are going to extend it to run through July too.