Marathon Training Tips

Are you training for a marathon? Maybe you are training for your first marathon, or maybe you’re a veteran runner. Regardless of your running status, it is important to cross the finish line injury free. How do you finish a marathon without injury? Sports medicine specialist Dr. Richard Cunningham, from Vail Summit Orthopedics & Neurosurgery, weighs in on marathon training.

Give yourself enough time to train for the race

One of the most common causes of injury is due to too much volume too quickly. Not giving yourself enough time to train can lead to injuries. All runners need adequate time to train for running 26.2 miles in one day. Marathon training plans typically range from 12 to 20 weeks. Your individual training plan will depend on your fitness level and your overall goals.

For a runner who desires to “just finish the race” about 15 miles per week is typically a good base to begin training. For advanced runners, their weekly base could be upwards of 40 miles per week. The general rule of thumb is to increase weekly mileage by about 10% each week during training.

Utilize proper running form

Having proper gait when you are running is key to minimizing injury. Everything from where your foot strikes to your knee placement–running form is important. When runners do not correct bad form, injury can occur. Most commonly, knee pain occurs in runners because the knees take the majority of the impact. When knee pain occurs, it usually is because the knee joint has become inflamed.

To avoid getting joint pain you should always be careful not to over exert yourself and give your body an adequate amount of rest between training sessions. However, the risk of joint pain will always be present when you are running regularly. If the joint does become painful it is important to seek medical attention to ensure you are not causing severe damage to the joint.

Have proper footwear

You need happy feet for 26.2 miles! The right shoes and socks are critical for marathon training. Everything from muscle strains to stress fractures to blisters can stem from poorly fitting shoes. It would be beneficial to get a comprehensive fitting when it comes to running shoes. Shoe fittings are offered through physical therapy and can be performed at running specialty stores. Good running shoes and socks are worth the investment.

Cross training can help minimize injuries

Marathon training can increase your chances of developing an overuse injury. An overuse injury is any type of muscle or joint injury–such as tendinitis or a stress fracture–that is caused by repetitive use. In runners, typical overuse injuries include: runner’s knee, shin splints, iliotibial band syndrome, and stress fractures. Most commonly, the tibia is affected by stress fractures, but they can occur in the hip, thigh, ankles, and feet.

By incorporating cross training to your routine, you allow your body to recover between high-mileage runs while maintaining your cardiovascular fitness. It also helps strengthen other muscles not utilized as much when running. Cross training such as biking and swimming are great options.

Properly warm up and cool down

A 5-10-minute warm up and cool down is usually the sweet spot for most runners. When warming up, you’re trying to get the body adjusted to the movement. Dynamic stretching is great for warming up before a run.Cool downs are important because it lowers your heart rate and lets you eliminate lactic acid from your muscles. Utilizing a foam roller can be very beneficial. Foam rollers help stretch out sore or contracted tendons and muscles, which means better biomechanics and decreased chance of injury.

Individuals who have sustained a shoulder or knee injury are encouraged to reach out to sports medicine specialist Dr. Richard Cunningham. You can contact his team at: 970-569-3240.