Basic tips for runners training for a marathon
\n\nThis short article is by Care Podiatry
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\n\nOn a day to day basis, we have people coming in with a form of lower limb pain/injuries from their marathon training. I have noticed simililarities with the runners that have aquired lower limb problems. Some of the most common ones are the change to the training terrain (e.g. from treadmill to road, or from flat to hills), increased the duration and intensity of their training over a short period of time, or their first time training for a marathon.
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Marathon is a form of art, and it’s a test for your endurance, strength, stamina, and most importantly, your dedication. What a lot of people don’t understand is that the runners that usually does well in marathon, had dedicated many months or even years of well-planned training and structured routine in order to tune their body for such endurance running. They are the ones that enjoy the process of training for a marathon the most. Here are a few tips that will make your journey more enjoyable.
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Understanding the type of runner you are:
\n\tEveryone’s running biomechanics are different, they determine your running form (gait), and your stride… they are factored by your height, limb length, age, occupation, footwear, body mass, muscular strength, core balance and joint range of motions. Your body will adapt to your activities, it happens very slowly and gradually, and that is why you will have to give yourself enough time train or tune your body for such endurance running. It is important to understand that the biomechanics of running is different from other form of activities such as cycling. (You could be an excellent and fit cyclist, but it doesn’t mean that you will be a efficient runner.) Have your biomechanics assessed by an experienced podiatrist or a physiotherapist. We can give you great advice on how to make your running more enjoyable.
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Wearing appropriate footwear:
\n\tThe importance of well-fitted and appropriate footwear cannot be emphasised enough. There had been a big craze and debate about the “minimalist shoes”, but truthfully, they are not for everyone. You will need to understand how your biomechanics is going to be affected by running in such footwear. If they fitted everyone, there will be no need for shoes companies to put millions of dollars into research each year to make the shoes more functional, and definitely would lead to the extinction of podiatrists. Most running related injuries happens when muscle fatigue. Our running forms and biomechanics are strongly dependant on muscular function. Fatigue usually happens after running a certain amount of distance. When your muscles starts to fatigue, changes to your running form and biomechanics are noticeable . Wearing appropriate shoes will help minimise risk of injuries cause by these changes. (That is why most runners would have 2 different types of shoes, one pair that is light and comfortable for casual training and one pair that is more supportive and stable for running longer distances.) It is important to have appropriate footwear and to consider the use of functional devices such as orthotics to minimise injuries realted to muscle fatigue and to help improve your foot function. By improving the foot function, you will feel more stable, and run more effeciently. Having a more stable foot will mean the ground contact time during gait is minimised and hence the risk of injury is reduced.
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\n\tThere are more than a thousand type of running shoes, and how do you know which ones are appropriate for you? A podiatrist or an experience shoe technician from specialist retail store such as Shoe Clinic or The Athletes Foot will be able to help you.
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Know you limits:
\n\tLastly, this is the most important point is “knowing your limits and when you should stop and rest”... especially with the young eager runners. When it comes to training, everyone want to train like Rocky. The idea of \"training\" is often deceived by the media, they branwashed you to train through pain and aches, until your body gives out. This is the way to go if you want an injury. The perception of pain and aches it simply a message of your body telling you “I might be injured. I need rest and have time to recover”. It is a primary protective feedback your body gives your brain to indicate your limit and prevent further damages. Pushing your body pass the limit is not going to tune you up faster, but instead you might develop an injury that will stop you from enjoying your running, and it will slow down the progress of your training.
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\n\tGood warm-up prior your run with dynamic stretches, setting your pace, careful planning of your running route and terrain, setting viable goals for your training, appropriate footwear, gentle stretches after a run, and have decent amount of rest before your next training! These are the most basic things to take on board if you want to enjoy your running. And seek a podiatrist if you noticed any recurring pain or discomfort from your running. Most treatments for pain/injuries respond best when the problem is still at its acute stage, the problem would be harder to manage when it becomes a chronic condition.
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Our podiatrist is caring, professional and very thorough with his examination. Our dedication to spend time with our client and the effort to tailor treatment plans that is customised to you, makes us the best people to come to foot problems. Our competitive rates and guarantee for customer satisfaction differentiates us from others. Unlike other competitors, we DON'T charge you for your orthotic reviews, because we want to ENCOURAGE you to return for reviews, and we would NEVER discharge a patient until we achieved results.
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\nSo why wait? Come in to meet our podiatrist at Care Podiatry today.
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