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Injury-Free Marathon Training

13 Apr 2017

INJURY-FREE MARATHON TRAINING

FINISHING THE LONDON MARATHON

With the 2017 London Marathon taking place shortly, those preparing for the run will be very aware of the struggle ahead. A challenge like the marathon is incredibly rewarding but also tough on the body. Increasing your exercise capacity to this level pushes the limits of endurance both physically and mentally.

But even though this can feel torturous at times, you should not ignore recurrent pain or discomfort that persists after adequate rest. A common mistake is to push through and wait until pain prevents training before seeking care. By then, prolonged time off is often necessary to heal. It is estimated that 50 to 70 percent of first-time marathon runners drop out before their race.

If you do pick up an injury

  • First and foremost, stop and get it assessed.
  • Maintain your strength and endurance as much as possible while recovering from your injury. If it prevents you from running, low-impact cardio exercise such as swimming, cycling or pool running can continue to improve exercise tolerance.
  • Don’t be over-anxious to return to running, a good indicator of readiness is once you can walk for 30 minutes without pain during or after, you can begin a slow, careful return to pain-free running.
  • If you miss more than two weeks, it is probably best restarting at 30 to 50 percent of your previous weekly mileage.
  • If you missed more than six weeks, start with run/walk intervals until you can again run 30 minutes without bringing on pain. If at any point you feel pain, go back a stage.
  • Do not push through the pain.

Moving forward

As you increase your training and running, consider a biomechanical assessment. Slight problems in gait caused by many issues from footwear to posture to old injuries can cause new injuries (knees are particularly susceptible), or cause you to have to slow your pace or walk during the race.

Listen and respond to your body throughout training and recovery, and that finish line is waiting for you!

For more training tips and advice, call in to see us and book an appointment with our clinic on 0207 353 5678. Our osteopath Andrew Doody and podiatrist George Hill can help with any marathon-related complaints.

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