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5 Tips for the Romsey 5 Mile Run 2018

Posted on 22nd January 2018 by

This Sunday is the Romsey 5 Mile Run of 2018. The Romsey 5 Mile Run is set within the grounds of The Broadlands Estate, Romsey, Hampshire, once the home of The Earl Romsey 5 Mile RunMountbatten of Burma. The surface is mainly tarmac with a short distance of smooth hardcore.  The course is 2.5 laps of the estate making it one of the flattest 5 mile races in the county and as such attracts athletes from further a field looking for a PB time.

5 miles is a tough distance. It’s uncommon and hides nicely between those big 10km races and your weekly 5km parkrun. It’s an underrated distance and hence often underestimated. It’s a brilliant training run and a very credible distance to take the opportunity to clock some good times. It’s not a plod but it’s far from sprinting – it’s the sweet spot of speed and endurance. So just because it’s shorter doesn’t mean you can get away with no training! So we have put together 5 tips in time for the Romsey 5 miles!

  1. The best way to tackle such a peculiar distance is to mix up your training. Try a variety of different sessions which help to train different aspects of your fitness. Interval training will help with speed, long runs will ensure you have the stamina, whilst gym/resistive training to get the power your legs need to drive through those last kilometres. Fartlek training is also great to get a better understanding of your pace – timing that sprint finish and camera composure is invaluable!
  2. The shorter the distance you are competing, the more important it is that you warm up thoroughly. For 5 miles, it’s an essential. A good warm up should be about half an hour in total. You should consider starting to warm up about an hour before the race begins. This may seem a bit keen, but trust me – when you take into account the time taken striping down to shorts/vest, getting that last toilet break in and then the minutes taken just standing around at the start line, that hour will fly by. Get running for at least 10 minutes. During the warm up incorporate dynamic stretches– high knees, heel flicks, side strides, ring the bell, straight legged march – remember those from secondary school P.E? – well turns out they are useful after all! They get the muscles working more effectively and ready to go – reducing your risk of injury considerably. Read more about warming up for running here.
  3. But the preparation doesn’t just start at the warm up! If you have event looming and you’re already starting to get some aches and niggles, invest in a course of Sports Massage. Sports Massage will keep those niggles from developing into full blown injuries, supporting you through your training, getting you to race day in one piece!
  4. Lungs collapsing, knees about to give way and the body demands food, baths or just bed! But you’ll save yourself a lot of trouble with a good cool down – you’ll thank yourself if you can motivate yourself for a 10 minute plod! This will flush the lactic and waste products from the muscles by introducing fresh oxygenated blood. If there is a masseur on hand, make the most of them – they’ll do most of that more you! Also do a mix of dynamic and static stretches to relax the muscles.
  5. Just because the event has come and gone, doesn’t mean you switch off. That warm down will have helped avoid those stiff and achy legs, but by having a follow up recovery Sports Massage, you’ll cleanse your body from that event, and focus on the next one! You can book your massage online here 24/7.

Good Luck to all doing the Romsey 5 Miles, especially those doubling up and doing the Hendy Eastleigh 10K too! Look forward to seeing familiar faces!

Cameron Knapp – goPhysio Sports Massage Therapist

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Why ‘Massage’ should be a regular entry in your diary!

Posted on 20th November 2017 by

Sports Massage Chandlers FordThe word Massage can conjure up lots of different thoughts – from a soft, gentle, candle lit, relaxing experience to a quick ‘rub down’ at the side of a muddy pitch!

There are certainly lots of different types and styles of massage; deep tissue, aromatherapy, Sweedish, hot stone………..whatever your preference, the overall aim of massage is to spend some time focused on you, away from every day stresses, helping you feel refreshed, physically relaxed and rejuvenated!

Life can be pretty hectic and more often than not, there is another priority that rises above getting a massage. But, before you prioritise everyone and everything else, let’s explore the benefits that massage can bring you!

Massage is a great way to promote your physical and mental well-being.

Here are our Top 5 Benefits of Massage

  1. Massage Helps Relaxation – This is one of the most immediate and noticeable effects of massage. Massage helps with the release of endorphins, the body’s natural chemicals that produce feelings of calm and well-being. It can also help reduce levels of stress hormones such as cortisol, adrenaline and nor-adrenaline. The impact of this on our general health, wellbeing and longevity can be massive.
  2. Massage Reduces Stress – Stress appears in everyone’s life to some extent. It isn’t always a negative thing, it’s a natural response to help us get through life. However, there are times that stress can become too much or overwhelming and it’s good to have strategies to both help us reduce the feeling of stress and also manage stress day to day. Massage is a fantastic way to both ease your feelings of stress and also manage stress long term. It enforces you to take time out, chill for an hour and will physically help you cope by easing any stress induced tension your muscles are holding.
  3. Massage Helps You Sleep Well – The importance of the quality of our sleep and it’s impact on our life is becoming increasingly recognised. Sleep is an ultimate way to recover and having a massage can undoubtedly help improve your quality of sleep.
  4. Massage Helps Recovery – Physically, massage is a key tool you can use to help not only tour mental but also physical recovery. If you’re training for an event, taken part in a race or competition or just exercise regularly, your body needs recovery to help it perform. The physical effects of a massage can help encourage and promote recovery and ward off injuries. Regular massages part of a training programme is a great investment as it can play a key part in helping prevent injuries and optimising your physical performance.
  5. Massage Improves Circulation – The manual techniques that are used by your massage therapist, will physically encourage circulation by moving blood through your tissues which can help flush the lactic acid through your muscles. It will also help with circulation of lymph fluid which carries metabolic waste any from muscles and internal organs. Enhancing your circulation will help promote healing as oxygen rich blood is circulated to damaged, tense muscles.

How often should I get a massage?

There’s no doubt that having a massage is good for our health and well-being. Whether you’re busy Mum, work at a desk most of the day, training for a marathon or spends hours commuting, a massage will help you feel great!

We often get asked how often people should have a massage. The frequency of a massage comes down to many factors. If you’re training intensely for a physical event, a weekly massage is ideal. If you build up tension in your neck and shoulders over time, once a month may be enough. Generally, once a fortnight is great – as it helps keep top of those stresses and strains, without them building up and becoming a problem.

Whatever works for you, if you can set aside time for a regular massage your body and mind will thank you for it!

What type of massage do you do at goPhysio?

At goPhysio, we practice Sports and Remedial Massage. This is a ‘clinically’ based massage, that involves working on deep tissues to promote recovery and ease tension. Your Therapist will always ask you a series of questions before they start, so they can tailor the experience to your exact needs and the areas you want to focus on. Appointments are available 6 days a week, as early as 8am and as late as 8pm. You can book appointments online here or give us a call on 023 8025 3317. We often have same day appointments available!

So, if you’d like to experience the benefits of regular massage, book your appointment today!

*Special Offer* Receive a 60 minute massage for the price of a 30 minute massage throughout November.

Just quote ’60 for 30′.


Good Luck for the Winchester Half Marathon

Posted on 21st September 2017 by

It’s so great to have so many fantastic running events in our local area. This weekend is the much anticipated Winchester Half. We have lots of patients, friends and family taking place in this local Hampshire event.

And who can guess what the main topic of discussion is in anticipation of this event?…….HILLS!

But don’t let that taint your excitement. Hill’s can be great and here’s a little reminder of some of the benefits of hills, courtesy of Rock Creek Runner.


benefits of hill running

So, when you’re taking on those hilly challenges on Sunday, keep these benefits in mind!

Best of luck to everyone taking part in the Winchester Half Marathon event, we look forward to hearing your marathon stories next week. And if you want to be prepared and book in your recovery massage for next week, don’t forget you can do this online 24/7. So if those hills have taken their toll on Sunday evening, you can book there and then!

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Sports Massage? Not just for the Sporting Type!

Posted on 4th August 2017 by

You think that sports massage is primarily for the gym bunnies, marathon runners or the elite sporting teams? Right? Wrong! Sports massage is a great way to help all individuals with aches and pains, no matter what type of lifestyle you lead –  it’s accessible to all! Whether you are stuck at a desk every day or are running around after the kids, sports massage can target those problem areas you have and alleviate the pain.

Through a variety of techniques, sports massage will help promote flexibility and reduce fatigue, while also emphasising on the prevention and healing of injuries or repetitive strains to the muscles and tendons. Here at goPhysio, we are able to target those long term aches and pains you’ve been having, and we’ll work together to get you back on track to a pain free lifestlye.

So, say goodbye to the lower back pain and that tension headache, sports massage will make you feel great!

We provide massage appointments at goPhysio 6 days a week, with appointments up until 8pm during the week and a Saturday morning. You can book your appointment by giving us a call on 023 8025 3317 or book online 24/7 here.

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New Sports Massage Loyalty Rewards

Posted on 28th July 2017 by

To celebrate and welcome our new team of Massage Therapists and extended massage appointment availability, we’re launching a loyalty reward scheme.

When you next come in for a massage, ask for one of our loyalty cards. Every time you come for a massage appointment, you’ll get a stamp on your card. You’ll then receive £10 off your 5th massage and £20 off your 10th massage! 

goPhysio Sports MassagegoPhysio Chandlers Ford sports massage

We now have a team of qualified and experienced Sports Massage Therapists, Francesca, Tom and Cameron.

Massage appointments are available daily, with additional evening appointments Monday – Thursday until 8pm and every Saturday morning.

To book your massage appointment, you can give us a call on 023 8025 3317 or make a booking online here.

Read more about sports massage.

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Post Marathon Recovery Tips

Posted on 23rd April 2017 by

Whatever your running challenge, whether you’ve run a full 26.2 miles at The London Marathon, ABP Southampton Marathon, the 13.1 miles ABP Half or taken part in a 10k or 5k run, these events can take their toll on your body and mind.

What you do post race plays an important part in your recovery, just like your training and race preparation.

Here’s our top tips to maximise your recovery

  1. Keep hydrated, drink plenty of fluids following the race and in the days after.
  2. Take a bath in Epsom salts and alternate this with a contrasting cool bath or shower to really stimulate circulation.
  3. Make sure you keep moving. However tempting it is to just collapse in an exhausted heap and have a few relaxing days, if you can keep your body lightly active it will help your recovery. Doing some gentle alternative exercise such as swimming or yoga can really help in the week or so after an event. It can take about 2 weeks post marathon for your muscles to return to full strength, so ease back into running gradually.
  4. Increase your protein intake following the event to aid the recovery process.
  5. Invest in a post event sports massage. This will help ease any muscle stiffness and soreness, and improve recovery rate. The best timing for a light massage is 1 to 3 days post event, or 3 to 5 days post event for a deeper tissue massage. You can also use a foam roller, massage stick or massage ball to ease up and loosen out tight areas.

Read More: Exercise Pain – What you need to know about DOMS

#ABPMarathon #ABPHalfand10K #SouthamptonMarathon #10k #5K #LondonMarathon


Win A 30 Minute Sports Massage Today!

Posted on 18th December 2016 by

Sports Massage Chandlers FordIt’s finally almost here. Tomorrow we are opening the doors to the new clinic and studio, ready to welcome you and help you live a healthy, active, positive life, free of pain and injury. For our last giveaway, you can win a 30 minute sports massage. Just like and share this post!

We can’t wait to see you in our new clinic.


On Day 10 Of Our Countdown Win A Sports Massage

Posted on 9th December 2016 by

Sports Massage 10 days to go until we open the clinic doors and today we’re giving you the chance to win a 30 minute sports massage at goPhysio. Let Amanda or Melissa ease away the pre festive tension, ready to help you relax and enjoy Christmas! Tight shoulders from carrying all those shopping bags, off skiing and want to help loosen up your legs?

Just like us and share this post for your chance to win!


Treat a loved one to a goPhysio gift voucher this Christmas

Posted on 28th November 2016 by

Christmas Gift Voucher

Stuck for inspiration for Christmas gifts, don’t like seeing a loved one suffer with an ongoing injury, ache or pain or want to help someone start 2017 positively? Why not pop in a buy a gift voucher for one of our services. You can buy a voucher for any amount and they can be used for our range of services, including – physiotherapy, Pilates & sports massage.

We also have a great range of small gifts like Pilates socks, spikey massage balls, massage rollers and pain relieving gel, to help support an active, healthy life.