5 Tips for Marathon Injury Prevention
Training for any marathon takes a lot of time and dedication. Athletes devote hours and hours of training out on the roads. This training can cause a lot of pounding and stress on the joints, bones, ligaments, and muscles of the athlete. While a certain amount of pounding and miniature muscle tears are necessary to get the body prepared for the pounding it’s going to endure throughout the marathon, the athlete does not want to overdo it. While you are training for a marathon, you may be walking a fine line between improving upon your fitness and becoming injured. There are other choices besides running on the roads you can implement into your road running training which will continue to help to advance your fitness and at the same time reduce the pounding and risk of injury to your body.
- Drink to Thirst
The first and most important part of preventing your body from injury is to stay as hydrated as possible. Hydration is the cornerstone of an effective running workout, water makes up 65%-70% of your body. Therefore, water plays a critical role in your running performance. In fact, the function of water goes beyond refreshment. Proper hydration can prevent fatigue, decreased coordination, and muscle cramping, And other heat-related illnesses, such as heat exhaustion and heatstroke. You need to pay attention to what and how much you are drinking before, during and after each run.
While there isn’t any guarantee that you’ll not get injured while training for a marathon, especially when you are pushing your body to the limits, you can greatly reduce the chances. So, the next time you are training for a marathon, make an effort to insert one or perhaps a few of these options into your training. If you do so, you can continue to advance your conditioning and at the same time keep your body healthy and ready to race!
You should allow yourself time to recover as well! Just like any form of strength or endurance training, your body needs time to repair and rebuild between sessions. Rest and recovery are even more important after your initial foray into it. Many people enter running all gung-ho and excited only to cause themselves pain, discomfort, and or an overuse injury and stop or drop out completely. Starting out, it will be best to adopt a one day running, one-day rest approach to allow your body to build up to your personal training goals.
It is important to have the perfect training equipment also when you are going to train for the marathon. After all, if you are wearing worn out sneakers when you are going out to train for a half marathon, your feet won’t be in the condition that they need to be to continue training for the rest of the week. Try not to focus on the different brands and instead focus on the kind of benefits which the shoe’s support gives you. Be sure to buy any new gear that you might want to use in the marathon before the event, to be sure they are in good condition before your run.
- Core Strength
Before you start training for the half marathon, you should be realistic about your level of fitness, what distance you can currently run, and how much you will need to train in order to improve. A lot of people tend to overestimate their fitness and forgo listening to the signals that their bodies send them, which can end up damaging their bodies. So think about the last time you were engaged in any physical activity, how you fared then and extrapolate what a proper training program would be for you from there.
- Listen to your Body
Your body always “talks” to you, so why not listen? By running within your capabilities, you will not only enjoy running more, but you’ll also receive more from it. It is best to run smoothly and easily until you are reasonably fatigued than to stop. To accomplish this, it is usually easiest to run by time and not by distance.
In order to minimize jarring, don’t run on uneven surfaces, and try to maintain a relaxed and comfortable stride and posture. The strain on various joints, your legs, and even your lower back is tremendous when applied incorrectly by both the terrain you choose and how smoothly and relaxed your body is while running. Do no take unnecessary tension or uncomfortable pain in any part of your body. Be slow to a more comfortable pace.