- ABOUT US
- Injuries and Conditions
- Women’s and Men’s Health
- Injury Prevention
Well done, you are only 6-7 weeks out from the Dublin Marathon. If you have any injuries now is the time to get them addressed. This insures you still have time to recover and continue with your training. It is important to make sure you are working for injury prevention.
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 to prevent an injury (Krabek et al. 2013).
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.
In part one of the marathon training series we have on our blog this month, we already discussed how important rest days are. 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 form 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.
Aside from musculoskeletal injuries other common complaints experienced by runners during training or the marathon itself include blisters, chafing, cramps and dehydration. There are easy steps for injury prevention.
Injury prevention is easier than trying to resolve them, particularly when you’re on a long run or worse again during the marathon.
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. You can now book an appointment online, please visit www.ballsbridgephysio.com or phone our clinic on (01) 660 6582 where our receptionist Alistair can assist you.