Are you marathon-ready?
With the marathon fast approaching many a 'would be' runner will be dusting off their running shoes and spandex in the search of that Holy Grail… “A London Marathon Finishers medal”.
Many participants will be new to distance running and will hit the streets this month with gusto in preparation for the big day.
Clinical Specialist Physiotherapist Uzo Ehiogu at London Bridge Hospital outlines some of the critical considerations that new runners should consider on their journey to the finish line.
1. Run it or Race it
Decide at the start of your physical preparation if you want to run the marathon for fun or want to compete for your best time. This decision is critical and could mean the difference between a very enjoyable experience on the day of the marathon or frustration and pain. Your choice will influence how you tackle your training programme in terms of how much preparation you need, what type to training you do and how intense you make it. All too often novice runners set out with a goal in mind, to run a particular time which is within their physical limits. However, they get caught up in the excitement of the day and change their game plan. This invariably means running at a faster pace than they are accustomed to and premature fatigue before the finish.
2. Variety is the spice of life
Make variety the core of your training programme. Running is predominantly a high impact cardio respiratory activity. Although, it is necessary to concentrate on running to improve your sports specific fitness. This should not be at the expense of other types of training. It is important to include variety into your training programme, which can include strength training, focused flexibility sessions, Pilates and other non impact types of cardiovascular training such as cycling and swimming. This will reduce the risk of injury caused by excessive impact and minimise psychological burnout.
3.Don’t forget to put your feet up
It’s very important to factor rest and recovery into your training week. Training every day, whatever you do is a recipe for injury and burnout for even the most experienced runner. Although, physical training has many positive benefits, it can lead to poor health if done to excess because of overtraining. Overtraining is what athletes fear the most because of its negative effects on performance and potential to cause injury. The symptoms can also manifest in the recreational runner. It is a neuroendocrine disorder which develops because of inadequate recovery and excessive physical training. If this is combined with a hectic lifestyle and lack of sleep this can lead to persistent tiredness, changes in mood and frequent illness.However, with systematic increases in training load, good nutrition and adequate recovery between workouts, it is preventable.
4. Put your best foot forward
If you are new to marathon training, it is worth checking that your trainers are in good condition. If you are not sure then it’s a good idea to see a Physiotherapist or to visit a specialist running shop for advice. A Physiotherapist will be able to assess your foot type and advise you on the type of trainer most suited for your needs. In general most experts agree that you should change you running shoes every 400-500 miles. A research study in the American Journal of Sports Medicine investigated the shock absorption characteristics of running shoes. This study found that approximately 45% of the shock absorption in running trainers was lost at between 250 and 500 miles of machine – stimulated running.
5. Take your time, and don’t rush it
It’s important to progress your weekly mileage slowly. It is well accepted that the most significant risk factor for running injuries is inappropriate training load. This includes variables such as the mileage, pace (intensity) and the frequency of running sessions per week. Change only one variable at a time. It is advisable to use the rule of 10 whenever possible. Put simply don’t increase your distance or intensity by more than 10% per week.
6. Sticks and stones may break my bones, but running will never hurt me
Running is a cyclical activity which imposes unique stresses on the musculoskeletal system. The lower limb is the region most susceptible to injury. A high quality review in the British Journal of Sports Medicine in 2007 found a reported occurrence of lower extremity injury ranging between 19-94% in runners. It also found that those with a previous injury were at greater risk for sustaining a new injury. Therefore, if you have suffered from or are currently recovering from an injury, you should seek the advice of a Physiotherapist. Physiotherapists are experts in the treatment and prevention of injury. Physiotherapists are skilled in the prescription of exercise to correct muscle imbalance and mobilisation and manipulation to promote optimal body mechanics.
7. Build foundations, that won’t fall down
Strength training with weights or machines is sure way to improved your performance and minimise the risk of injury. It is important to start with a good base of strength in all the key postural and locomotor muscles. Once you have acquired this you can then get creative and target specific muscle groups associated with the movement characteristics of running. A recent study in the Journal of Strength and Conditioning Research reported an improvement in running economy with concurrent strength and endurance training in young and elite endurance athletes. Running economy is very important from a performance stand point. Improving your running economy will allow you to run faster over a given distance or run for longer at the same running speed due to a reduction in oxygen consumption. It may also play a role in injury prevention. It may improve muscle recruitment patterns and increase biomechanical efficiency minimising fatigue related overuse injury.
Tagged in Marathon Tips