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Strategies to Keep Your Strength and Avoid Injuries
The Hartford Marathon, one of the region’s top racing events, is scheduled for October 10th. With this marathon only a few weeks away, you should already be preparing.
Because of their length, marathons require a 16- to 20-week training schedule. Of course, you should already be a runner with a few years of experience before undertaking a marathon.
How Do Marathon Training Schedules Work?
A basic training schedule begins with a weekly regimen: running four or five days a week, at four to five miles per run, with rest after. Aim for at least one long run each week to build your stamina: Start with six or seven miles early on in training, and then work up each week. To prevent injuries, don’t increase the mileage any more than 10 percent each week. Aim eventually to run 20 to 22 miles in one session.
Along with the long-distance day, be sure to include a speed or tempo run during your week. The objective is to get you to run just a bit faster than you ordinarily do.
Over-exertion isn’t the only way to injure yourself. Poor footwear has been a contributor to Achilles Tendinopathy and Plantar Fasciitis. Make sure your shoes fit well and are fairly new.
Yet, even when you stick with the plan, injuries remain a concern. Marathon preparation may lead to knee pain and IT Band Syndrome, in which the leg muscles become extremely tight.
Stretching becomes key to injury prevention. Runners going through their 16- to 20-week programs need to take a two-pronged approach:
- Before the workout: Start with a dynamic warm up. Exercises that pertain to the activity you’re about to do and assist with effectively loosening up the muscles. Learn more about dynamic stretching.
- Post-run: Stretch, particularly your hips, calf muscles, glutes, and hamstrings, and try foam rolling to break up adhesions in the muscles.
Additionally, don’t forget that training is just as much of a mental challenge as it is a physical one. Maintain a positive attitude throughout.
When you approach the day of the marathon, continue to effectively prepare:
- Taper: Two to three weeks before the marathon, pull back on the training to focus on recovery. Your week should have two or three days reserved for runs. The rest of the time, turn your efforts to stretching, hydrating, and building up your carbohydrate intake, as you’ll be burning a large amount of energy during the race.
- Practice good nutrition: Some call this “carb loading.” You’re recommended to consume more carbohydrates and protein, while avoiding acidic foods, two to three days before the marathon.
- Get a good night’s sleep: Marathons often start early in the morning, so sleep well to be alert and at the top of your game.
Once the marathon’s over, understand that you will be depleted of nutrients, and your body needs to rebuild. It’s recommended that within 20 minutes of reaching the finish line, you eat something containing carbohydrates and protein – bananas, a bagel, and yogurt are popular choices. Races typically provide food, so make a beeline for this station. Additionally, don’t forget to hydrate.
Are you someone who runs multiple marathons per year? If the Hartford Marathon is a once-a- year event or one in a series of marathons you have scheduled, it’s important to take a break – for at least five days after the race. Your body will be sore . You should focus on rest and regular stretching for the week following a marathon.
To get back into your running regimen, begin slowly. Consider cross training instead of jumping on a marathon plan right away as recovery is far longer than most realize.
For suggestions throughout your training, turn to Integrated Rehabilitation. Our Connecticut facilities offer sports medicine and athletic training services.