Last year’s London Marathon helped inspire 400,000 people to get more active (Image: WireImage)
More than 59,000 people will take part in the 2026 London Marathon this weekend with another four million-plus people watching it on TV in the UK alone. And new research shows that last year’s event helped 400,000 people to get more active.
But if you need some extra motivation to get you moving, there are also many life-changing benefits to exercise. Studies confirm regular activity cuts the risk of early death by up to 40%, reduces cancer risk by 46%, halves the odds of developing type-2 diabetes and reduces the risk of coronary heart disease and stroke by up to 35%.
Overall. it is proven to stall the progression of 40 chronic conditions and diseases – not to mention flooding the body with dopamine and other feel-good hormones. But personal trainer Chris Ruxton warns: “If marathon motivation is kicking in, beware of the rookie exercise mistakes that can derail your good intentions and lead to muscle sprains, strains and soreness.”
Regular runners are at risk of training traps, too, with a study in Sports Medicine reporting that 90% of people preparing for a marathon will experience at least one injury leading up to the event. Another reported that when activity increases by more than 50% the risk of injury doubles.
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New research for Deep Heat and Deep Freeze confirms that more than a third of adults have suffered an exercise-related injury with knees (31%), ankles (29%), feet (25%) and legs (24%) the most common sites for issues. However, Chris explains: “Most of these injuries could be prevented if you follow the science of sports medicine and recovery, particularly if you’re aiming to up your game and get more active.
Enthusiasm is great… but beware of too much of it, says trainer Chris Ruxton (Image: Getty)
Rookie mistake #1: Over-enthusiasm
Chris says: “Motivation is great, it’s what keeps us all going, but don’t let your mind race ahead of your body’s capabilities. If you haven’t exercised for a while, or are returning after an injury, be realistic about your limitations.
“Whatever form of exercise you prefer, always follow the 10% rule and aim to increase your time, distance or workload by 10% every week. This will build strength and stamina and minimise the risk of DOMS — delayed onset muscle soreness.”
He adds: “If you are carrying extra weight, you might want to start with activities such as swimming or cycling which don’t put too much strain on your knees and ankles. Walking is also great, but only if you maintain a brisk pace. Aim to lengthen your stride, lift your rib cage and really push off from the ball of your foot. Add a strong arm action to burn extra calories and firm the upper arms.”
The new real world research from Deep Heat and Deep Freeze confirms that walking is the UK’s most popular exercise activity with 71% of adults saying they step out regularly, compared to just 26% who are regular runners.
Studies confirm that the faster your walking pace, the bigger the health benefits and while the maximum returns come with around 9,000 to 10,000 steps a day, doing as few as 2,200 steps a day will make a difference. And research published last year showed that one longer walk — at least 15 minutes — is better than several shorter walks.
Make sure you’re eating properly to fuel your body through exercise, says Chris (Image: Getty)
Rookie mistake #2: Not using the right fuel
If you’re exercising to lose weight there is always the temptation to run on empty,” says Chris. “But it’s better to eat a modest amount of quality carbs, such as porridge or some wholemeal toast with mushrooms or avocado. This will provide the slow release of energy needed to extend your endurance and reduce fatigue.
“After exercise, your body needs protein to build and repair muscle.” Studies confirm that the optimal intake for post-exercise utilisation of protein is between 20 and 25g, which you would get from two eggs or 100g of lean meat or fish.
Chris adds: “Beware of the temptation of post-exercise rewards such as chocolate or energy bars, it’s a very easy way to take on more calories that you have actually burnt.
According to a study published in the Journal of Nutritional Science last year, if you’re not enjoying exercise and it feels like hard work you’re more likely to indulge in high calorie compensatory eating — which is another important reason to find an activity you enjoy.
Marie Curie’s Daffodil Runner marks the mid-point of this year’s event (Image: David Parry / PA Media Assignments)
Rookie mistake #3: Fail to prepare and you’re preparing to fail
“An event like the marathon takes months of training and preparation, but preparation is important every single time you exercise,” Chris warns. But the latest research shows that more than a third of people (36%) never warm up before exercise. “An effective warm-up not only improves muscle performance and power, it also reduces the risk of injuries. But the latest evidence shows that you need to do dynamic movements such as jogging, knee lifts, leg swings, arm circles and walking lunges which mirror the exercise you’ll be doing.
“This prepares your body and mind by increasing the heart rate and blood flow and letting your neural system know it’s about to be called into action.”
A recent Australian study reported that every 1°C increase in muscle temperature lifted performance by about 3.5% — and that external heat sources such as heat pads or hot showers will also warm muscles without movement. “A warm up should take at least six minutes,” Chris advises. “But you can amplify the benefits by using one of the Deep Heat range of topical warming therapies. These therapies are particularly useful for any areas where you’ve suffered a severe strain or sprain in the past, as this often leaves residual stiffness.”
A study at Stirling University showed that adding Deep Heat to a warm up improved workload and accelerated muscle recovery.
Personal trainer Christopher Ruxton warns about ‘rookie’ mistakes when picking up exercise (Image: Courtesy Chris Ruxton)
Rookie mistake #4: Losing your cool
“Cooling down properly is also important as this stretches out lactic acid, lengthens muscles and reduces the risk of post-exercise DOMS,” says Chris. Yet the new Deep Heat and Deep Freeze research shows that only 47% of adults cool down after every run or work-out.
“Try to hold each stretch for 20 seconds and maintain a flow from one stretch to the next so your breathing and heart rate slow down gently. Cold therapy is a really effective way to support your cool down and recovery, but you don’t need to go to the extremes of the ice-baths used by professional footballers and other elite athletes. The Deep Freeze range delivers effective cooling therapy that is always within reach.
“The Glide-on Gel format is ideal for a general cool down, but if you’ve suffered a more serious sprain or strain, the Deep Freeze Muscle Rescue Cold Spray will deliver fast-acting relief.”
Chris adds: “When you are motivated to step up your activity, the last thing you need is the downer of stiffness and muscle pain. Set realistic goals, avoid the rookie mistakes which could stall your progress and be sure to give your muscles the support and topical TLC that will ensure you achieve your personal best.”
- For more information on muscle care and a symptom checker to find the best warming or cooling therapy, go to mentholatum.co.uk
