Yesterday, we discussed the different tactics that must be applied when approaching a marathon as opposed to just working out to maintain a healthy lifestyle. The intensity of a marathon is something that absolutely must not be underestimated by those intent on taking part in one. Thus, we thought we’d relate additional advice on hand from Shape Magazine in a new report that can help marathon runners avoid injury as they train for and take part in a race.
First, and perhaps more importantly, is to acknowledge when an injury has taken place. When training for something as tough as a marathon, one can easily fall into the trap of thinking that any pain they feel just comes with the territory. And while certain tension is to be expected when pushing your body further than you have before, you absolutely must know the difference between fatigue-based pain and a serious injury. Whether you’re training or in the midst of the marathon itself, serious damage must necessitate a rest break and maybe even a visit with a physical trainer.
Although the temptation will be to run ten miles immediately, you also have to know what your body is ready for when you start training. Marathon running is like climbing a mountain, and you need to start at the base before you reach the summit. Ratchet up the intensity as you go along, but don’t do too much too soon.
Stretching can help get your body into the zone it needs to be in in order to safely run a marathon. Not only should this take place before you run, but attention should be paid to stretching afterwards as well. You’ll want to get a flex in to all muscles that are going to be put to the test during a run. Stretch your quads, your calves, your glutes, and every other part of your legs.
Also understand the danger posed by overuse. If you’re running everyday to prepare, your legs could wear out and leave you at risk for an injury. Try supplementing your running with something like swimming. That way, you’re still getting a workout but giving your tired legs the rest they need to prevent an injury.
Those things you do when you’re not working out can have just as big of an impact as the workout itself. When pain rears its head, make sure to apply ice as soon as possible. Strive for a balanced, nutritious diet, and get plenty of sleep so that you’re ready for the next time you work out. If you do these things outside the workout, your chances of being injured before or during a marathon are far lower.
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