Antony, the Sundial physio here in Brighton recently attended a pre-marathon meeting to give advice to charity runners who are giving their sweat and blood to race the next Brighton Marathon in April 2011. They have kindly given their time to run for the The Rockinghorse Appeal. A talk was given by personal trainers, a nutritionist and Antony from a physiotherapy perspective. They offered advice on the top tips to complete this gruelling but rewarding challenge without injury.
From a physiotherapy point of view here are some interesting points regarding injury prevention and management.
Top Tips Training for a Marathon
- Most importantly you should never run through an injury. If you have pain whilst running, other than muscle fatigue you should stop and get it checked out. Most of us are aware to use the RICE (rest, ice, compression and elevation) principle if we sustain an acute injury such as an ankle sprain but there are other pain to be aware of that may be more detrimental to our marathon success.
- If you experience pain when you first start to run which then stops this may be bad as damage may still be occurring and will most likely be felt the morning after.
- On a similar note, pain felt the day after a run should be looked at and noted as it could be indicative of an inflammatory problem that is being made worse whilst you run.
- Wear the correct footwear. Your trainers should be no more than 6 months old or have been subjected to 500 miles of running.
- Check your soles of your trainers for abnormal wear as this could be indicative of a biomechanical problem elsewhere.
- Stretch all body parts regularly, not just legs but back, shoulders and neck muscles as these are subject to increased tension as you are running.
- Maintain adequate hydration before, after and during running sessions. Do not take on too much after running as water can be toxic in large quantities. In fact, the main fatality with marathon running is caused by the toxic effects of increased water consumption and not the rewarding beer guzzled afterwards.
- Follow a set schedule of training leading up to the event so that you can set yourself small goals to work towards on a weekly level.
- If you have any niggling injuries or want a personalised training schedule then pop in for free check. It is still early days so we want to correct any problems early so that you can achieve your goals.
Good luck and happy running.
Physiotherapist Sundial Clinics