Gloss How-To: Avoid First Marathon Mishaps
So, you’ve done it. You’ve set a major fitness goal and you’re planning on running a marathon. Good for you! But training for a marathon is much different than just jogging around your neighborhood. In fact, improper training can lead to injuries either during training or during the race. And you want to finish the race strong (albeit tired) — smiling wide and feeling proud of your accomplishment.
Improper training can lead to common problems such as shin splints and stress fractures. Distance runners are also prone to injuries such as iliotibial band syndrome which causes pain on the outside of the knee and the hip. Doing too much too soon and overtraining can contribute to these problems.
Proper training and good nutrition can help you avoid first marathon mishaps. Some tips:
- Be fit and ready. Participate in several shorter races — 5K, 10K and half marathons — before tackling a full marathon. And you should be able to run 15-25 miles per week before starting to train for a marathon.
- Ease into it. Increase your training time slowly — no more than 10 to 20 percent each week.
- Give yourself a break. Take at least one day a week off from training and have periodic light training weeks.
- Be well rounded. Flexibility, stretching, strength training, and other aerobic workouts besides running are all important for a successful marathon experience. A well-rounded fitness routine will make you a better runner.
- Listen to your body. If you’re experiencing sharp or severe pain, back off of your training routine. Training on a injury can exacerbate it. Keep in mind that you can always do other workouts while an injury is healing. For example, if your knee is sore focus on strengthening your core and upper body and try swimming instead of running for a while.
- Wear proper equipment. Good, properly fitted shoes can make a big difference as can good running clothes.
- Eat a well balanced diet with plenty of lean protein, healthy carbohydrates, and beneficial fats. Your body will need proper fuel to perform. And remember to stay hydrated.
When it comes to walking and running shoes, you can’t wait to replace them until the laces are raveled and the sole is flapping when you walk. Worn out shoes can lead to foot or leg pain and can actually lead to injury.
Have you ever heard of Abebe Bikila? He was a last minute addition to the 1960 Ethiopian Olympic team. The shoes Bikila had to use for the Olympic marathon felt uncomfortable, so he decided to run barefoot as that was how he had trained in his home country. Bikila was a surprise winner of the race, winning the gold medal in record time.
Retro is totally in. As a child of the 70′s and 80′s myself, sometimes retro makes me feel a bit old but I have to admit that I’m excited about this shoe.