Well done to our Miguel for completing the I Ciudad de Alcudia Half Marathon this morning in the pouring rain and wind! He ran comfortably, finishing in 1h42m27s, 5th in the M-60 category.
 Well done to our George who was first in his category
(M70) at the XIII Cursa Ciutat D'Inca race yesterday evening, finishing in 34m10s!  Plantar fasciitis is a common condition with long distance runners. It is the inflammation of the thick tissue on the
bottom of the foot connecting the heel bone to the toes and creating the arch of the foot. Overstretching or overuse of this tissue can be very painful and make even walking difficult. There are several things you can do to try and cure plantar fasciitis. Firstly, give your feet a rest and try not to run or walk on hard surfaces (tricky one, I know!). To reduce pain and swelling, try putting ice on your heel and take Ibuprofen if necessary. See a physiotherapist and get him or her to show you some stretches to help improve the condition. Buy a new pair of shoes with good arch support and heel cushioning or get some shoe inserts. Your doctor may give you splints to wear at night or even a cortisone injection. In extreme, long-lasting conditions, surgery may be required. The sooner you get started with treatment, the better, as although the pain should ease fairly soon after you start treatment, it often takes from a few months to a year for the pain to go comletely.  Good luck to the fabulous Florence who has trained with us this week and will be taking part in London's Royal Parks Half Marathon on October 7th.
 Join us tomorrow at 7.30h for our Hidden Valley 7k. An
undulating jog through a beautiful valley with breathtaking views in all directions and a ramble down to a secluded cove where you are welcome to wet your toes.  We would like to wish the gorgeous and amazing Ingrid the very best of luck in the Loch Ness Marathon this Sunday. She trained with us last month during her holiday in Mallorca and impressed us with her stamina,
willpower and passion for running. We don't doubt that she will achieve her goal. Go, Ingrid! Warm up and then stretch! Try some light jogging or walking before you stretch, or stretch after you run. Stretching 'cold' muscles can cause more harm than good.
 September is a great month for plums! Look for plums which are firm but have a bit of give. Plums are packed with antioxidants which help fight post-exercise damage caused by free radicals in muscle cells. They may also help reduce the risk of colon cancer. To poach, heat 250ml water with 1tbsp honey and 1tbsp chopped fresh ginger. Add six plums (stoned and quartered) and poach for 10 minutes, or until tender. I think I might throw mine in a crumble!
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Author'runnyknows' is a friendly team of experienced runners offering guided runs of varying distances at your pace in and around Puerto Pollensa in North Majorca, Spain. Archives
June 2017
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