As we approach marathon season, we’ve put together a guide of top tips to help with your training regime.
- 1. Gradual Progression
One of the most important tips to avoid injury when training for a marathon is to gradually increase your training. This includes the length or your run and the intensity at which you run. Increasing your distance and pace simultaneously can be the perfect storm for a potential injury. To prevent an injury from happening, try to have a clear plan of how you will increase your mileage. Some marathon providers will offer training plans, so it’s always good to check in with them.
- 2. Strength Training
Strength training is a super important component of marathon training to support hips, knees and ankles. Keeping the legs strong helps them cope with the demand of training, but also to prevent common running injuries. Try to incorporate strength training into your training regime; this can be in all different shapes and forms such as Pilates, gym work outs and home work outs.
- 3. Proper Footwear
Having the correct footwear is crucial to preventing injuries during marathon training. Everyone will be different in what footwear works best for them, and keep in mind that wearing worn out shoes can provide additional stresses to the lower leg. It’s recommended to replace your running trainers every 300-500 miles; this may sound like a lot but if you are also walking in them it soon adds up!
- 4. Rest and Recovery
Rest and recovery is vital when training for a marathon. Overtraining can lead to injuries not only because you’ll be overloading your joints but due to fatigue. Mixing up your cardiovascular exercise by including swimming or biking will also reduce the load on your joints. Make sure you include rest days in your training plan and allow your body to recover.
- 5. Listen to your Body!
If you are experiencing pain and discomfort whilst training it is vital that you address it. Ignoring it could make it worse and lead to a more serious injury. Make sure to seek professional advice if you are suffering with aches and pains.
If you need advice with your training or are suffering with aches and pains, please get in contact with us on 01621 927645.