Avoiding Injury during Marathon Training
Two Tips for Staying Injury-Free All the Way to Race Day
Aug 4, 2009
There's a lot of investment involved in deciding to run a marathon. One must choose a training plan, stock up on energy gels, and fork over a bundle of hard-earned money to pay the registration fee for the big race itself. But to make it all the way through 16+ weeks of training in order to toe the starting line, a runner needs more than good intentions and commitment. It's necessary to get proactive about keeping critical injuries – such as pulled muscles, tendonitis, and stress fractures – at bay. Rather than being anxious about what troubles may come over the course of training, runners should simply be ready.
Tip #1: Get Sufficient Rest
With the hours, weeks, and months of training required to complete a marathon, it’s obvious that such an undertaking is no vacation. But that doesn’t mean relaxation is out. In fact, even more so than during “normal” life (that is, when not in training for a big race), rest in this season is absolutely crucial.
Though the standard sleep recommendation for average adults remains about 8 hours per night, each body is different and thus may have slightly different needs. The human body, though an incredibly capable and resilient “machine” of sorts, is no robot. Therefore, sleep – during which time the brain, cells, and internal systems repair and rejuvenate themselves – is essential for maintaining physical, mental, and emotional health.
To find out how much sleep an individual needs, it may help to try going to bed at a regular hour for a couple of consecutive days, and then allowing oneself to wake up without the aid of an alarm clock. If upon waking the body feels rested and refreshed, even after less than 8 hours, that's a good sign that less sleep is needed. The opposite, then, also holds true. If one consistently awakes after 8 hours still feeling groggy and grouchy, then the body likely has a greater need for sleep than the norm.
And rest isn’t all about sleep, either. Runners work their muscles, bones, and joints hard between three and six days a week (depending on fitness level and training plan), and even body parts need a Sabbath. At least one day off per week should be consecrated to resting. That doesn’t mean laying on the couch and eating oatmeal cookies all day, either. “Active rest,” such as maintaining one's normal daily routine of walking the dog, sweeping the floor, or spending a few minutes doing some gentle yoga poses is appropriate. The goal isn’t to undo all the fitness achievements made the preceding week, but simply to give the body time to recuperate.
Tip #2: Stay Flexible
There’s a reason PE coaches make their charges touch their toes and do arm swings in gym class. Stretching, though no one ever accused it of being the most scintillating of physical activities, is unquestionably a critical component of fitness. Though opinions vary – even among professionals – about whether it’s best to stretch before, during, or after a run, or some combination of the three, the one constant which everyone agrees on is the necessity to simply do it.
Quite simply, supple muscles are less prone to tearing, and well-lubricated joints more mobile; this means even if a runner does cause stress to his body in a fall or a particularly intense hill session, his system will be more likely to bounce back quickly if his muscles are loose and flexible, than if they are pulled taut from lack of appropriate stretching.
For runners, certain muscle groups are more prone to tightness (and consequently, injury) than others, so try to focus on caring for the calves, hamstrings, quadriceps, and lower back with some good, slow, conscientious stretching.
Pilates and yoga for athletes (focusing more on core strength, lung capacity, posture, and gentle, elongating stretches than on meditation or fearsome poses) are both excellent options for a structured and decidedly calming approach to stretching.
The benefits of massage therapy – whether performed by a licensed therapist, a partner, a friend, or oneself – should also not be ignored. Careful massage can warm up and loosen tight muscles, improve circulation, promote the speedy removal of soreness-producing lactic acid, and provide an overall feeling of rejuvenation, relaxation, and well-being. n.b.: Ensure that the body is sufficiently hydrated before undergoing any massage, as the objective is to flush toxins out of the body through the urine. A dehydrated state will lead to cramping and prolonged soreness in joints and muscles.
This article is the first in a three-part series detailing how to stay injury free when preparing for a marathon. To read the next two tips about scheduling and nutrition, view part two. For the final two tips on reducing inflammation and heeding warning signs, go on to part three.
 |
