How to Prevent Marathon Training Injuries
Colorado is a state filled with 5K and marathon events in the spring and summer. Even some of the most popular marathons in the nation take place in our beautiful state. If you’re planning on running your first marathon or are a seasoned expert, here are some tips to prevent injury while training.
Marathon Training – A Gradual Progression
We have all heard the saying “slow and steady wins the race.” This rings true when it comes to training for your upcoming race! Most experts say to follow the 10% rule. This means to increase your weekly run distance by no more than 10%. This helps prevent burn out and injury from overexertion. This rule also helps reign in those of us who are super ambitious. Slowly increasing your distance will benefit you while you train.
Training and Proper Nutrition
It can be easy to want to binge on junk foods when you’re training for a marathon. You are, in fact, burning a lot of calories in each of your training sessions. However, you want to make sure that you are giving your body proper fuel to help you increase your distance and have better run times. Fueling your body properly will help you prevent illness and injury when running your marathon.
Stay Hydrated – But Not Too Hydrated
Overhydration is possible and can cause you to fall ill during a training session. Most marathon running experts recommend drinking to thirst. If you drink too much water, you can dilute the electrolytes in your system. This can cause you to feel dizzy, nauseous, and fatigued. This combination can easily lead to injury. On the other hand, you do want to make sure that you are hydrated enough so that you don’t pull a muscle or cramp during a training session.
Recovery training is just as important as training for the marathon itself. Overtraining can lead to exhaustion and burn-out, and runners need to practice recovering from long runs. It is okay to rest for a week or two if you’re beginning to feel burn out. This will help you prevent injury from overtraining. Nutritionally, eating carbs and protein after a training session will help your body recover and will properly prepare you for your next training session. It is best to eat within two hours of a training session.
Marathon Training Shoes
Shoes are very important to marathon running and should be replaced every 300-500 miles run. The shoes you wear for the marathon itself should be a size bigger than usual. This will help leave room for your feet to swell, as they usually do during long-distance runs, and will help prevent injury to your feet and toes. Be sure to break in your shoes for about a month before your race and never wear worn-out shoes.
We want you to prepare for your next marathon without injury. Doing these simple things can help you prevent injury or illness during your training. If you are unexpectedly injured during your marathon training session, schedule an appointment with Front Range Orthopedics & Spine by calling 303.772.1600 or by filling out an online appointment request form.