Tips On Recovering

Advice from Sports Massage Therapist, Leigh Smith. You entered the Mid Sussex Marathon Weekend, arguably harder than running a marathon in one day, and now you’ve completed it – your legs ache, how do you recover? Follow these tips to help you get through the next few days.
Nutrition. First stop, nutrition. After each day of the marathon weekend head to the food bans and grab some carbohydrates and protein. This aids in recovery and refills your depleted glycogen stores. The week after, do the same. Focus on good sources of protein and carbs to help restock the energy stores and help those muscles repair.
Keep Mobile. Keep moving. Between the races it will be tempting to just rest up on your couch, but a short walk is and light stretching is best, as this gets the blood flowing and tired muscles moving again. Keep eating as well, as your body needs to refuel, remember to include protein as your body will be in repair mode.
Time For A Massage. The week after the race is a great time to get a light sports massage. Any tender or tight muscles are going to respond well to be treated now.
When To Run Again? Listen to your body, if and when you decide to run take it very easy. You owe it to your body to be kind. Start with a very slow 10 minutes and build slowly from there. A few aches and pains are expected but dont push through any sharp or shooting pains.
Go Again. Book for next year’s event. You know you said you wouldn’t, but you will…
Sports Massage? You will have your virtual goody bag, look out for our special offer of £10 off a Sports Massage with us. Valid for 2 weeks from the event.
Leigh Smith, Mid Sussex Osteopath & Sports Massage Therapists
April 2023


The Importance Of Sport, Outdoor Education, Creative & Performing Arts

Advocates of co-curricular activities, Hurst College explains why they play a big part in the lives of their students.

“What particularly strikes visitors to Hurst College is the vibrant dynamic community and the importance placed on an all-round as well as a core academic education. Students are enabled and challenged to make the most of their talents and the huge opportunities which are available. The college is ambitious for its students to achieve the best that they can in all that they do, recognising and encouraging both engagement and achievement. Whilst the best possible academic grades are critical, Hurst believes the development of the key skills, qualities and values which are so important in life come more from engagement with life beyond the classroom. 

Hurst regard co-curricular activities – such as sport, outdoor education, creative and performing arts – as being key to the all-round education of each student. The college offers a wide range of activities for all students during the school day. The programme is designed to encourage them to try new skills, move beyond their comfort zones, and gain experience in a safe and supportive environment. 

It is the intention that through these activities, students will not only acquire certain skills and develop certain qualities, but will also be introduced to a sport, hobby or pastime which will give them pleasure throughout their lives.  

Whether such activities are more physical or challenging in nature, service-oriented or cerebral, students are encouraged to pursue at least one significant activity throughout their time at Hurst. Co-curricular activities include the Duke of Edinburgh Award Scheme, Combined Cadet Force (CCF), community service, environmental conservation and the Hurst farm. Other activities include clubs for books, film, mechanics, dissection, ICT, creative arts, golf and sport. During the week, a host of additional activities are scheduled including fitness training, swimming and other sports, alongside sessions for drama, choir, orchestra, dance, the Top House competition, debating and workshops for art and DT students. 

Above all else at Hurst, nobody is ‘beneath the radar’ or ‘on the bench’. Each child is an active member of the community, who is encouraged, supported and enabled to realise their potential.”
April 2023, Hurstpierpoint College

How to recover from running a marathon

Top Tips On How To Recover From Running A Marathon

Physiotherapy Manager at Nuffield Hospital Haywards Heath, Andrew Letheren, gives his top tips on how to best recover from running an event, and the signs of a potential injury that should not be ignored.

We commonly treat runners at all levels, those with injuries from overuse/repetition such as shin splints to muscle strains, and ligament ruptures/sprains including ACL and MCL injuries, as well as other soft tissue injuries. These conditions occur even in the fittest people at times. The most common problem we see are issues relating to the Achilles tendons, knee and hip pain, lower limb muscle strains as well as back pain. Regardless of the injury, our physiotherapists take a tailored approach to treatment.

1.TAKE TIME OFF TRAINING. It’s important that you give your body time to recover. Take some time of your training to help your body recover. Non-impact and very low intensity exercise can be beneficial, such as cycling, yoga or swimming.

2.HAVE A COLD BATH. An ice bath or a cold bath can help reduce stiffness and pain by reducing swelling and inflammation around the soft tissues and joints.

3.KEEP HYDRATED. Being dehydrated can make muscle soreness even more painful. Drink plenty of water and isotonic drinks while you are recovering.

4.STRETCH. Focus on stretching out your lower back, glutes, hamstrings, quads and calves during your recovery period. Foam rollers can help with this. 

5.EAT WELL. Your muscles need protein and carbs to recover so make sure you up your intake the week after your marathon.

Your body needs time to recover so although you might feel at the peak of your physical fitness, its very important to take time off and then slowly introduce physical activity. Most soft injuries heal within around 6 weeks, however it can take several months for symptoms to settle. If you are still experiencing pain, swelling or bruising then its recommended you seek medical advice.

If you have incurred an injury and are unable to put weight on the affected limb, or experience pain that a) comes on at night and keeps you awake b) is caused by symptoms such as night sweats or lumps c) lingers for a week or more, get your injury checked by a professional. Such as a physio, GP or Orthopaedic Consultant, to rule out anything more serious. Having an injury can fell like a setback but be reassured, the body has a fantastic ablility to heal itself. Most injuries are treatable, short-term and unlikely to have long-term repercussions.

For more information or take make an appointment, speak to the Enquiry Team at Nuffield Health, Haywards Heath. Call 01444 476 762 or email Alternatively visit 

April 2023, Andrew Letheren
Physiotherapy Manager at Nuffield Hospital Haywards

Tips For Training & Race Day Success – How to maximize your #midsussexmarathon23

Leigh Smith from Mid Sussex Osteopaths shares his top tips for ensuring race day success. The Mid Sussex Marathon Weekend is around the corner. It’s a unique race with unique challenges. We’re getting into the big weeks of training now, tiredness is setting in, you climb the stairs on your hands and knees rather than walking, and you will literally eat anything that isn’t tied down, and you wonder “how can I keep going?!”

Keep the faith!

The first top tip is don’t change anything on the race weekend itself. There is always the
temptation to change your shoes, change your fuel, change your long runs. If you’re a very experienced runner then you may be able to change some of these and get away with it, but for most people, keep doing what you’ve been doing: it has got you this far, trust the training and trust yourself.

Dress rehearsal

Tip no 2. Practise, practise, practise. Don’t just get the miles in with your training. Use your next few long runs as an opportunity to practise for your race weekend. This is the time to test everything.

  1. Run in the exact outfit and trainers that you’re planning to wear on the race weekend
  2. Practise your race day nutrition, including the food planned for the day before, breakfast and in-race nutrition.
  3. Think about recovery. If you’re running this as a multi day event, you need to concentrate on your post-race nutrition to get you ready for the next day. Look at getting plenty of carbs into your diet over the weekend, and some protein for muscle recovery.
  4. Set off at the time of the race. If your race starts at 9.30 am, let’s get your body used to this with the dress rehearsal runs.
  5. And, if you’re running more than one of the individual events, try to run 3 days back-to-back like you will be over the weekend.

Your pace or mine?

If your training and taper has gone well, then there’s a good chance the pace you start running at is going to feel a little easy. This isn’t a bad thing; remember you must do this pace for 26.2 miles over 3 days on undulating courses. On the day, with all the excitement and the crowds, it’s easy to get dragged along with other runners and before you know it,
you’re head to head with the lead pack. Try to resist this temptation; there’s a finish line to get to !

Try not to stress the small stuff

Lastly, you can’t control the uncontrollable. Sometimes life can throw you a curveball: your child has a sickness bug all night or there’s a heat wave on the weekend. All you can do is control how you react to any unexpected problems. No-one’s training or race ever goes perfectly but know that you did everything in your power to get it right, you controlled all your controllables and you’re going to FINISH THE RACE!

What if you’re struggling with your training?

If you’re struggling with any aspect of your training or with any injury, please contact me. I’m a running coach and a Sports Massage therapist with several marathons under my laces so am ideally placed to advise and help you. Don’t leave it too late to fix any problems in your preparation!

See you on the other side, Marathoners.
Leigh Smith
Sports Massage Therapist with Mid Sussex Osteopaths

Don’t miss this special Offer!

Use code NICE20 for 20% off any Mid Sussex Marathon Weekend race. Miss this and you miss out!

Discount code is valid until Monday 27th March 2023. All entries must be made via the Nice Work website. Links to all #midsussexmarathonweekend races included in this offer below.

If you are entering all three races over the marathon weekend click here

For the East Grinstead 10 Mile race click here…/-the-mid-sussex-east…

For the Haywards Heath 10 Mile race click here…/-the-mid-sussex-haywards…

For the Burgess Hill 10K race click here…/the-mid-sussex-burgess…

Please share with friends, family, running clubs, community groups and anyone else who would be interested to know about the 20% off discount code.

Thank you! The Mid Sussex Marathon Weekend team

Why Hurst College Students Are “happy, healthy & active” 

We are very fortunate to have Hurst College sponsoring Day 3 of the Mid Sussex Marathon Weekend, with their support residents of Mid Sussex will be able take part in this fantastic community event – and with three days to go there’ still time to sign up for the Burgess Hill Fun Run, Mile or 10K!

Hurst College is a thriving independent school located within a 140-acre campus in West Sussex and offers a through-school education from Pre-Prep to Sixth Form. With Wellbeing at the heart of what they do Hurst College in this blog post they explain how they do this.

“At Hurst College, pupil wellbeing is at the heart of what we do. Our pre-emptive approach aims to support all pupils throughout their time at Hurst. Positive mental wellbeing is evident throughout the school at every level with our recent whole school objective being ‘to develop a mutually supportive culture’. So much so that our most recent Independent Schools Inspectorate (ISI) report stated, “Throughout the school there is a tangible and marked positivity among pupils”. 

Embedded timetabled wellbeing sessions ensure all pupils will spend time on the school farm, in the forest, taking part in yoga, mindfulness and reflecting on what positive wellbeing means to them. Daily sessions with housemasters/mistresses, tri-weekly tutorial sessions and head of year check-ins, ensure pupils can share concerns and feel supported. 

There is an array of expert support beyond house staff – on-site counsellors, the medical team, the Chaplain, a dedicated Director of Wellbeing and a pastoral intervention practitioner – who all provide specialist support, alongside the robust pupil guardian mentor scheme. Pupils feel supported and “cite many people to whom they could turn to for support” (ISI). 

Transition to Hurst is a key time and we host a unique event where prospective pupils join us a few months in advance of their entry to ensure a smooth transition pastorally and academically to support their wellbeing. This helps develop key relationships with pupils and their schools, who also join us for events throughout the year. This is the beginning of a transition/induction programme that lasts throughout the first year. 

Staff are trained in Youth Mental Health First Aid by our Director of Safeguarding and are also provided with specific and dedicated CPD on supporting individuals. Staff Wellbeing is also a significant priority and Hurst is seen as a leader in this field with our Staff Wellbeing lead regularly writing and presenting for the TES and Optimus Education. Hurst was also the first school nationally to offer all staff the Mind Clinic – a supportive listening service – alongside an array of other wellbeing resources and support. This forward-looking culture encourages staff to be excellent role models. 

Parents are also key to our wellbeing success. They are invited in for presentations, forums and webinars to help them support their children/our pupils and receive our wellbeing Newsletters. We believe this holistic approach is key. 

Hurst is seen as a wellbeing leader in the local area, emphasised by hosting conferences and forums for other schools with a focus on Wellbeing, Transition and Safeguarding. We also invite key staff from feeder schools to see how we teach subjects, share ideas/best practice, and work closely with those staff to best support every pupil. It is through this and all of the above that we ensure our pupils remain “happy, healthy and active” (ISI).”

April 2022, Hurstpierpoint College

MSMW 2020 Virtual Runner’s Stories

Samantha Day

Day 1 completed of the Mid Sussex Marathon 2020 – 10.55 miles and no rain!Fabulous scenery. Thank you for going virtual giving us the opportunity and motivation to enrol and take part. Looking forward to the next 10 miles tomorrow.

Day 2 completed of the Mid Sussex Marathon 2020 – 10.72 miles. I had so much fun today on the walk and especially on the viaduct. Just goes to show what exercise in a lovely location can do for you. Only 6.2 miles to go tomorrow!

Day 3 completed! Yes 6.3 miles today to finish the Mid Sussex Marathon 2020 marathon event. I have so enjoyed this challenge. I would recommend it to you all. A big thank you to the organisers for making this virtual and giving me the motivation to take part. I am looking forward to my medals!

After completing the Mid Sussex Marathon 2020 virtual event last week over three days, it has motivated me to continue walking longer distances. Today I walked 15.2 miles in preparation for walking 26.2 miles, a whole marathon next weekend in a day.

Well I am blaming the Mid Sussex Marathon 2020! At the beginning of June I registered for the Marathon virtual event, 26.2 miles which I chose to do over three days. I had such a good time and it made me feel so motivated that today I decided to walk 26.2 miles in one day! All good and feeling great.

Congratulations Samantha on completing the MSMW 2020 Virtual Race!!! We hope you are enjoying your medals, your amazing !!

NSPCC Childhood Day!

Be a big kid for the day and take on the NSPCC childhood fundraising day!

NSPCC’s Childhood Day will be taking place on Friday 26th June 2020. The aim is to bring people of all ages together to celebrate everything that’s great about being a kid.

Sign up to MSMW 2020 Virtual Fun Run and get creative with how you complete it and help children across the UK!!

Be a big kid animation

Be inspired by childhood fun and games, get everyone involved and have some fun whilst raising money and awareness to help give more children the safe and happy childhood they deserve.

Why not try?….

Tackling a mile long egg and spoon race (or challenge the adults to 5 miles)

Demonstrating your gymnastic skills, cartwheel, forward roll or handstand your way through 1K, you could even create a routine!

Build a obstacle course out of household items.

Dancing for a mile.

Dribbling a football through cones for 1K.

Grabbing a space hopper and bounce your way through the distance!

Roller skating a mile.

Get competitive with a three legged race (please follow government guidelines and only complete this with someone you live with)

Hosting a mini sports day in your back garden or local park!

Taking part in fancy dress or with your face painted.

Having a celebratory victory virtual tea party after your race!

Here is just a handful of idea’s, you can also let your imagination run wild and come up with your own childhood-inspired fundraising challenge’s to. Embrace your inner child.

How to get involved:

  • Sign up to MSMW 2020 Virtual 1K Fun Run, Junior Mile or challenge yourself to the 5k, 5 mile, 10k or 10 mile the choice is yours!
  • Pick an activity
    Get inspired by childhood sports, fun and games.
  • Take part
    Get friends and family involved over Zoom or take on a solo challenge on 26 June 2020 or a date that suits you.
  • Raise money
    Collect donations or get sponsored for your activity, and every pound will help us be here for children.

How your fundraising helps

The Coronavirus crisis is making life hard for children – and many are contacting our Childline service for help. We’ve seen a surge in calls to Childline from children worried about the Coronavirus. Many are struggling with their mental health, or don’t feel safe in their own homes. Your support can help us be here when they need someone to turn to.

Throwback Thursday! Lets take a look back over the past years of MSMW!

This is the 9th year for the Mid Sussex Marathon Weekend and what a year it’s been! We have missed seeing you at the event and would like to say a massive thank you to everyone for their support for this years MSMW 2020 Virtual Race.

We’ve had some amazing times over the last 9 years, lets take a look at some highlights……….


Check out our amazing runner stories from 2019!


1400 medals, 22 trophies, 80 bottles of wine, 6 bottles of prosecco and 40 gifts we’re given away to you lucky people back in 2018!



We will be back for MSMW 2021, dates announced in July, watch out for details!

A massive well done to everyone that has already completed the MSMW 2020!!!

Thank you all for supporting us throughout our last 9 years and especially our 2020 virtual race! We are glad you are all enjoying the benefits of going virtual this year! Hopefully next year everything will be back to normal and we will be able to see you all again!

We love hearing your stories, here are a few we thought we’d share:

Image may contain: 1 person, bicycle, outdoor and nature

Samantha Smith Cllr

“So excited! My first ever medal and I’m chuffed to bits 😁I completed 10k on my bike last weekend and for some that doesn’t seem much but to me it was a HUGE effort and achievement 🏅 I didn’t think i could do it but there are a lot of things in my life I never thought I could do! Super proud of my achievement and I hope they do another virtual race because it suits me and would enter again 😊”


Royal Brompton & Harefield Hospitals Charity

“Here is @Mark_Walley who is modelling our latest range, AND running the virtual @MidSxMarathon to support us”

Samantha Day

“Day 3 completed! Yes 6.3 miles today to finish the Mid Sussex Marathon 2020 marathon event. I have so enjoyed this challenge. I would recommend it to you all. You don’t have to do the full marathon, you can choose from the smaller distances. You can run, walk, hop skip and a jump, roller skate, cycle, any way you like as long as you do it safely.
A big thank you to the organisers for making this virtual and giving me the motivation to take part. I am looking forward to my medals!”

“Day 1 complete – a relaxing solo 10 miles .”

“Day 2 @midsussexmarathon complete – solo 10 miles on the trails and another £50 pledged for Heads On Charity. #msmw2020 “

“Day 3 @midsussexmarathon complete – a socially distanced 10k with Ian P . 57.57 with a last mile of 8 min 30 !!! Another £50 pledged for Heads In Charity. #msmw2020”

Becky Workman “My medals arrived today and they are amazing! Thank you so much for allowing us to run virtually this year. Looking forward to running it with everyone else next year”

You are all INCREDIBLE, well done guys!

Remember you have until 28th June to sign up to a MSMW 2020 Virtual Race if you haven’t already!