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.
ANDREWS TOP TIPS
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 haywardsheath@enquiries@nuffieldhealth.com. Alternatively visit www.nuffieldhealth.com/hospitals/haywards-heath
April 2023, Andrew Letheren
Physiotherapy Manager at Nuffield Hospital Haywards
Tag: #marathon
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 https://www.nice-work.org.uk/races/MSMW
For the East Grinstead 10 Mile race click here https://www.nice-work.org.uk/…/-the-mid-sussex-east…
For the Haywards Heath 10 Mile race click here https://www.nice-work.org.uk/…/-the-mid-sussex-haywards…
For the Burgess Hill 10K race click here https://www.nice-work.org.uk/…/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
This Year’s Mid Sussex Marathon Weekend Goes Virtual!
Join us for the MSMW 2020 Virtual Race!
This year, due to the Covid-19 pandemic, the Mid Sussex Marathon Weekend has been postponed. BUT we wanted to find a way to stage the event so that you can still receive the fabulous medals!
A new MSMW Virtual Race has now been launched.
Historically this event is held over the May Bank Holiday weekend with three races in three towns which, combined, adds up to the classic marathon distance of 26.2 miles. You can enter each race individually or, why not enter all three and take on the Marathon Challenge? Each finishers medal has the name of one of the three Mid Sussex towns and those completing the whole 26.2 miles get a 4th medal to complete the set!
So instead of having to run the marathon over a three-day weekend and working out how to travel between East Grinstead, Haywards Heath and Burgess Hill, we’ve made it a whole lot easier!
Choose Your Challenge:
The Ultimate Challenge
- The Marathon 26.2 Miles (3 runs of 2 x 10 mile & 1 x 10k)
- The Half-Marathon 13.1 Miles (3 runs of 2 x 5 mile & 1 x 5k)
- Complete the challenge and win all four medals!
- Or why not challenge yourself and complete both?
Individual Races
- East Grinstead 5 mile or 10 Mile
- Haywards Heath 5 mile or 10 Mile
- Burgess Hill 5K or 10K
- One medal for each of the individual race distances with the name of the town
For Families
- 1 KM Family Fun Run
- Junior 1 Mile Run
- Or try an individual race over a longer distance
- Maybe even the ultimate Challenge of a marathon!
How to complete a Virtual Event:
Participating in a virtual event means you can complete the distance at any time within the event time frame in a location of your choice. Once you have booked your place, we will send you an email with a step by step guide, it couldn’t be easier!
Rather than completing your chosen distance over a three-day weekend, you will now have 40 days to complete whichever Challenge you choose to take up. Race Dates – 23rd May to 1st July. The last date to book your place is the 28th June.
Once entered into your chosen event, complete the challenge in your choice of location and then send us recorded evidence of the distance and time completed. Please note, for marathon and half marathon entries, to appear on the leader board, you will be sending us proofs of your THREE individual runs.
If you enter a single event your result will be recorded alongside others who are also taking part in that race and we will send you your own individual medal. If you have been missing the racing environment, then this is an opportunity to test yourself and engage with fellow competitors.
Or you can take a more novel approach and complete the distance of your choice in your own unique style! Walk, run, on a bike or in a wheelchair! You’ll still receive a medal for completing. You may even decide to raise money for our chosen charity the NSPCC, or another cause that is close to your heart. We don’t mind how you do it, in fact the more creative the better! Walk a Marathon in 40 days, complete 422 x 100 metre Sprints, hop for a Mile, or Cycle a Marathon in two hours, we’d love to see how you do it, do post your selfies and remember to use the tag #MSMW2020!
Stay Safe
ALL WE ASK IS THAT YOU COMPLETE YOUR CHALLENGE IN ACCORDANCE WITH THE GOVERNMENT’S LATEST SOCIAL DISTANCING GUIDELINES.
Mid Sussex Marathon 2020 Postponed
Following todays UPDATE UKA & HCAFS STATEMENT, the Mid Sussex Marathon 2020 is now postponed and will no longer take place on 23rd to 25th May 2020.
We are in the process of dealing with all the logistical difficulties this brings, such as checking venue availability and will try to reach a decision on a new date as soon as possible. Our aim is to hold the event later in 2020.
If you have already entered , we will contact you directly with details of your options once these are confirmed. Please bear with us in the meantime and keep checking back for updates.
East Grinstead 10 Mile
Don’t miss The Mid Sussex Marathon Weekend 2020, which kicks off with a 10-mile race in East Grinstead on 23rd May 2020. Find out more here.
Photo Credit: Just Simon Photography
New Sponsors Announced for MSMW 2020
The Mid Sussex Marathon Weekend couldn’t take place without the generous support of our sponsors and partners and so we are very happy to announce Hurst College as joint official sponsors of MSMW2020, partnering with the event for the first time! They will partner another sponsor to be announced soon!
We would like to thank Hurst for their commitment to the Mid Sussex Marathon Weekend 2020.
We’ve had a makeover!
As you may have spotted, we’ve been busy updating our image and are now pleased to share this with you. We hope you like it!

How to enter MSMW2019- Everything you need to know
When and where does the Mid Sussex Marathon Weekend 2019 take place?
- 10 Mile Race on Saturday 4th May 2019 in East Grinstead
- 10 Mile Race on Sunday 5th May 2019 in Haywards Heath
- 10K Race on Monday 6th May 2019 in Burgess Hill
The three races combined will cover a total of 26.2 miles – the classic marathon distance.
Using undulating roads, trails and pathways in and around Mid Sussex, the races are run over mainly traffic- free routes.
What time does the Mid Sussex Marathon 2019 start?
The main race will take place at 10.30am on each day of the event. The Mid Sussex Fun Run starts at 9.30am and the Mid Sussex Mile at 10.00am at all 3 venues.
When does entry open for Mid Sussex Marathon Weekend 2019
Entry is open now and you can enter right up to the day of each event.
Where is the start and finish line?
East Grinstead 10 Mile 4th May 2019: start and finish at the East Grinstead Rugby Club, Saint Hill Road, East Grinstead, West Sussex RH19 4JU.
Haywards Heath 10 Mile 5th May 2019: start and finish at Victoria Park, South Road, Haywards Heath, RH16 4HT.
Burgess Hill 10K 6th May 2019: start and finish is at The Burgess Hill Academy (formerly Oakmeeds Community College), Station Road, Burgess Hill, West Sussex, RH15 9EA.
What is the course like?
East Grinstead: The race starts at the East Grinstead Rugby Club and, after a short road section, joins the footpaths and trails down to, and around, Weir Wood Reservoir. Virtually all of the route is off-road and traffic free. Participants then return to the Rugby Club for the finish line.
Haywards Heath: Runners will start on South Road High Street before entering Victoria Park to complete two course loops covering roads, paths, trails and footpaths in and around Haywards Heath. Much of the route is off-road and mainly traffic free.
Burgess Hill: The race starts on The Burgess Hill Academy playing field and exits via Woodlands Meed School onto Chanctonbury Road. Runners then run up Chanctonbury Road to Nightingale Meadows where they do two laps of the fields before returning to the Academy by the same route.
Route maps are available at www.midsussexmarathonweekend.co.uk.
How can I enter?
You can enter online at www.midsussexmarathon.co.uk or submit a postal entry by downloading an entry form available on the website. Once you have completed your entry form, please complete and return to:
Nice Work, Teviot, Malthouse Lane, Peasmarsh,East Sussex, TN31 6TA
Entry fees can be paid by cheque or Postal Order payable to Places Leisure LTD.
You can also enter on the day at the Registration desk before the start of the event. We can accept cash, cheque and card payment.
Do you have to enter all 3 races?
No, you can choose to enter 1,2 or all 3 races as runners can enter each race individually. So, will be it be a 1 mile, 10KM, 10 Miles or Marathon distance?
What do you get for completing the race?
All finishers will receive a medal for each race completed . Those completing all three races will receive a special commemorative Marathon Weekend medal plus a finishers T-Shirt.
When will I receive my race pack?
We start distributing race packs by post 2-3 weeks prior to the event. If you enter within this period, we will notify you of how we intend to get your race pack to you. This will either be by post or if it’s close to the event we may ask you to collect it from the Registration Desk on the day.
Is the Race Chip Timed?
Yes, the Mid Sussex Mile and all 3 main races are chipped timed.
Are there any events for families, young people and those just wanting to run a short distance?
In addition to the main races, there will be a Mid Sussex Fun Run open to all, including younger runners and those seeking a more leisurely distance, plus a timed Mid Sussex Mile race for junior runners on each day of the event.
What will the weather be like?
It’s difficult to forecast this far in advance, so it’s best to check the weather forecast on the morning of each event. In previous years, we have had both rain and sunshine, so we advise being well prepared for both. We will post updates on social media to keep you informed throughout the event.
What footwear do I need?
Dependent on recent weather, we would recommend trail shoes. If it’s likely to be muddy, normal running shoes will be suitable, provided the weather has recently been dry. If you are looking for a new pair of trainers, check out On Running and Herbert Sports who will attend the East Grinstead event with try on shoes!
Can i wear earphones?
For your own safety, its important to ensure you can still hear & listen to other runners, traffic, guidance from marshals and of course the crowd cheering you on. For this reason, Mid Sussex Marathon Weekend approves the use of bone-conducting earphones rather than “in ear” earphones.
We recommend AfterShokz Trekz Titanium or AfterShokz Trekz Air bone conducting earphones, these can be purchased from Wisdom Sports, Haywards Heath,as well as other leading sports shops.
Is Drinking water provided on the route?
Water stations are situated on each route. We also recommend bringing plenty of water with you, preferably in reusable water bottles.
Are other refreshments available?
Yes, we lay on refreshments at the finish line for all runners. East Grinstead Rugby Club will open for refreshments at The East Grinstead 10 Mile. Cloud 9 and The Pig & Jacket catering outlets will available at The Haywards Heath 10 Mile and The Burgess Hill 10K.
Can I still get involved if I do not want to run?
Yes, you are very welcome to come along and cheer the runners on. You can also volunteer to help at the event. We are always looking for helpers to direct runners on the course, hand out water and provide support. Please get in touch if you can help out.
When are the results available?
Nice Work will publish results on their website, shortly after each event. This will be shared on our social media pages.
When do you PRESENT prizes?
All runners will receive a medal when they cross the finishing line. The prize presentation ceremony will take place shortly after each event. The Marathon Winners presentation will take place on Monday 6th May, shortly after the Burgess Hill 10 Mile race.
Is there an official photographer?
Yes, professional photographers New Pixels will attend all 3 days of the event. You will be able to purchase photographs via their website shortly after each race.
What if i need Assistance?
If you have any queries or problems on the day, please go to the Registration Desk or speak to one of the marshals who will assist you.
Will Medical Support be AVAILABLE?
Yes, medical staff will be available at each event. If you feel you need medical assistance please speak to the nearest marshal.
Will the Mid Sussex Marathon Weekend Event take place in 2020?
It certainly will! Look out for further details posted on our social media pages shortly after this years event.
Win a pair of AfterSHOKZ bone conduction headphones!
Who are AfterSHOKZ?
AfterSHOKZ are the trail blazers of bone conduction technology. Focusing on fundamental user experience and bone conduction technology in each generation of their products they have developed AfterShokz bone conduction technology.
Why are they different from other headphones?
Runners powered by their favorite sound track but still able to hear the traffic around, biker hearing both GPS navigation and cars approaching from behind, office worker enjoying music still maintaining communication with colleagues, mom listening to her podcast but won’t miss a single sound bit of her baby in the cradle, vision impaired going around the town hearing both GPS and surroundings… is that a beautiful world? Better yet, there is nothing in their ears.

and, you can win a pair of your own!
Simply tag a friend who you think should enter The Mid Sussex Marathon Weekend and add the tags #MidSussexMarathonWeekend and #AfterShokz to enter! The winner will be picked at random during the Haywards Heath 10 Mile Race on 5th May 2019. Best of luck! #competitionprize #winner