It doesn’t matter what your occupation or age is—as long as you’re in good health, running a marathon is something you can always do. Even if you have a busy daily schedule, it’s possible to squeeze in time to train for a marathon. Preparation is the best defense, as they say, so whether you are training on your own or with a group of friends, sports injury treatment facilities like the Institute of Sport Physio would like to share with you six tips you can use to ensure you are physically and mentally ready for the race day.
You need to complement your running with a strengthening program to enhance your endurance and speed while minimising your risk of injury. Core strength plays a critical role in keeping your body stabilised while running, which can delay fatigue and improve your running economy.
Wear the Proper Shoes
When choosing the shoes that you will use for running, make sure they are lightweight and provide good support. If you plan to wear different shoes for the marathon, break them in by running for 10 miles at marathon pace. If the shoes don’t feel good during this test run, you need to find yourself a better pair or get the Physiotherapist to check them out. He may recommend an orthotic to add stability to your feet.
Just because you’re burning a lot of calories training for a marathon doesn’t mean you can eat anything you want. You need to ‘fuel’ your body properly in order to maximise the results of your training, and eating healthy foods is the best way to do so. Best foods for marathon runners include oats, bananas, broccoli, yogurt, coffee, and whole grains. You can still indulge in your favorite foods of course, but take them in moderation. Taking sufficient fluid the night before the marathon is very important.
Visualize Your Success
Picturing yourself succeeding is a great motivator to help you achieve your goals. While you train, spend a few minutes a day picturing yourself running the perfect race. See yourself running strong, carrying out your gameplan to perfection, and crossing the finish line well within your goal time. Let that image be your inspiration to success.
Get a Sports Doctor and Sports Physiotherapist before Your Run
A sports physical can give the clean bill of health you need to proceed with your run. When you meet with the doctor, tell him how much and at what intensity you were training. Also inform your physician of the marathon distance and your goal time. This will give your physician an idea of what to look for and how to look at it. A Sports Physiotherapist can check out your spinal alignment, running shoes and flexibility.
Don’t Work through the Pain
You need to listen to your body and rest if training is starting to get painful. If pain persists, get a physical examination immediately so that you can receive the appropriate treatment and get back to running as soon as possible. If you ignore the pain, injury could set in and leave you sidelined for a lengthy period.
For the diagnosis and treatment of injuries resulting from your marathon training, don’t hesitate to visit the Grafton NewMarket physio clinic of Institute of Sport Physiotherapy.
The 5 Requirements of Training for Your First Marathon, trainingpeaks.com