How to Avoid Common Injuries During a Marathon
This is the final part of our four part series in preparing for the Dublin Marathon. If you have missed out on the previous blogs click on these links to bring you to part 1, part 2 and part 3 where there is lots of great information on marathon preparation that you may find of value. We have lots of information for first time marathon runners, the benefits of running and common injuries. This week I will look a little deeper into common injuries that running and marathon training may arise and how to try and prevent these. Here are some of the common injuries and complaints that we often see in the clinic. Especially, leading up to the marathon include.
Common Injuries:
Calf muscle strain or overuse
Gluteal tendinopathy
Lower back pain
Achilles tendon pain
Shin splints
To prevent these common injuries, try to remember some of these simple yet useful pieces of advice.
Training load
Adjusting your training throughout your marathon preparation will be one of the most important factors in reducing your risk of injury. Literature supports this approach and has shown that the most effective way of reducing injuries in accurate management of your running volume. This means adhering to a gradual increase in mileage during your training. One school of thought recommends limiting any increase in time or mileage to no more than 10% per week. This to prevent an injury (Krabek et al. 2013).
Stretching and Strengthening
Correct and regular stretching aims to help improve flexibility and aids in muscle recovery following your training. Strength training can help muscle imbalances reducing the risk of injuries, it improves neuromuscular coordination and power making you a more efficient runner.
Adequate Recovery
Sticking to your rest days and completing adequate recovery is one of the best and easiest ways to prevent injuries. Allow the body to recover from the stress of the training, which aids in adaptation and making you a stronger runner. Don’t be tempted to squeeze in extra training sessions as you get close to the marathon. Stick to your training plan!
If you have an injury that you are getting treatment for, cross training can be a useful training technique to keep you fit while you address your injury. Cross training describes the practice of performing other exercise aside from your primary form of exercise. For example, cycling, resistance training or swimming for runners. Cross training is thought to be beneficial for injury rehabilitation, improving fitness, promoting recovery, enhancing motivation and rejuvenating the mind during your time away from your formal training schedule.
Contact Ballsbridge Physiotherapy Clinic today if you have a running injury. Don’t allow all your training and great efforts to go to waste now with an injury than can be resolved.