You have decided to run the next marathon and now it is time for you to stop being a couch potato. You should prepare for a marathon. It is not something you do every day.
If you don’t exercise regularly, your body could suffer. Although many runners don’t pay enough attention to their training, every runner knows that the body will alert them when something is wrong. When training for a marathon, your feet need to be looked after. Your feet are the only connection between your body, ground and air. It is important to ensure that your body is strong enough for you to avoid injury and to be able to complete more than 20 kilometers in one run.
Cured Care reached Dr Rajat Chauhan (Student of Pain & Running; Life); Advocate for GOYA (Get Off Your Arse); Founder and Author of La Ultra, to learn more about common injuries that runners suffer while training for a marathon.
You should be aware of common injuries
According to Dr Rajat Chauhan, here are some common injuries that you should be aware of.
1. Knee pain
Knee pain is one of the most common injuries that runners sustain during a run. People who are inactive for a long time and then decide to run suddenly are most at risk of knee pain.
2. Shin pain
Shin pain can also be a common injury. It is caused by trying to increase your distance too quickly.
3. Heel pain
Heel pain, also medically known as plantar fasciitis is another common injury that people need to be aware of.
4. Lower back pain
You hurt your back, knees, and heel when you land heavy. You should therefore pay more attention to how you run and where you land.
5. Syndrome of the Iliotibial Band (ITB).
The Iliotibial Band (or ITB) is the area where the pains are located outside the knee or thighs. The only way to strengthen your muscles, and increase flexibility is to stretch the ITB.
How to avoid injury while training for a Marathon
You can show some love by using simple, yet effective methods that can help you avoid injuries . As Dr Chauhan says. Dr. Chauhan says, “You must build a solid foundation to get the mileage in. Get your kilometres inf to ensure that your base is formed so you don’t get hurt easily.”
1. Training should be started at least six months before.
You could be at high risk of injury if you don’t train enough or rush into running a marathon. You need to give your body enough time to prepare. Dr Chauhan states that a run of 5-10km requires at least 2-3 months of training. For a half-marathon (21 km), 4 months is sufficient, and 6 months for the full marathon (42km).
2. You can choose your own pace and don’t hurry
Trail running is not recommended for those who are just starting to run. Your ankle will twist with each step. The expert recommends that you start running on roads, soft ground, or in a park.
“Too many people start too hard when they’re just starting. Start your journey slow and smooth. You should be able land smoothly. Your body will feel less stress if you run slowly and smoothly. Dr Chauhan advises that you should run calmly and comfortably. Your body might not recover properly if you try to run faster or increase your distance too quickly. This can increase your chance of being injured.
3. Strength training
Dr Chauhan emphasizes the importance of strength training and explains why most people don’t strength train. They don’t realize that running involves your joints, muscles, and bones. Strength training can reduce the chance of injury to a large extent.
4. Stretches
Strenches are essential, but they don’t have to take more than an hour. Dr Chauhan explains that lower back and hip stretches are important to prevent injuries. Dr Chauhan also stressed the importance of heel raises to strengthen your calf muscles. He also suggested that toe curls can be beneficial for runners.
5. Nutrition
A tale as old as time: What you eat determines who you are. Running is just as important as any other sport. Dr Chauhan says that this is where physiology plays a key role. “If you don’t take care of your nutrition, then your body isn’t recovering enough.” When you run longer marathons, injuries can occur. You should eat a healthy, nutritious diet.
6. Sleep
Sleep is another important thing that can help strengthen your body. Dr Chauhan says that sleep is when your body heals. Your body will feel tired the next day if it is not well-recovered. The nighttime release of a hormone called Melatonin is crucial for recovery.
7. Running shoes
Dr Chauhan recommends a simple but effective strategy for choosing the right shoes for a marathon. Go to a brand and try several pairs to find the right fit. Next, go to another brand and do the same. Then, go to the third. Next, choose the ones that you like. These brands are still available. “The right shoe is one that feels perfect.”
Remember that your ” running shoe should not be larger than your regular or casual shoes. Running makes your shoes expand so you need to give it some room to grow. For your safety and to prevent injuries, it is important to select the right socks and shoes.
8. Drink water, don’t overhydrate
Dr Chauhan says that water intake is essential, but not excessively. Dr Chauhan also explained that overhydration could be fatal. Do not drink more than a litre of fluids every time you stop for water during a marathon. Don’t stop drinking water if you feel thirsty. To avoid dehydration, he recommends drinking 2-3 sips of fluids every time you feel thirsty.
