Marathon Training

August 16, 2013 | By | Reply READ MORE...

–  Dr. Isha Vora

Marathon – the idea which gets everyone excited and filled with energy. Marathon is normally 42km long and requires training and preparation for 6-8 months. If you are out of condition or are running or jogging for the first time, you should build up your general fitness, capacity and speed very gradually. Don’t be in a hurry, and don’t be a hero. At this stage it is not important how fast or how far you can run. What is important is how you feel. If you get breathless, ease off and walk for a while. Use the talk test: you should be able to make conversation with your buddy while running. That means you are maintaining the right speed for you. If you are breathless, it means you are too fast.

Sometimes before breathlessness occurs, your calf muscles may become stiff and start to hurt in protest. Do not push through the pain but ease off.Initially, beginners should only run alternate days.

TIPS:

  • Do not run after a meal. Wait for at least three hours.
  • You may feel like doing much more – resist the temptation till the first two months are over. Since you are still unfit, there is a danger of injury. It is advisable not to be an injured hero.
  • You may feel sluggish on some days. Just Walk-Jog from lamp-post to lamp-post, or bus stop to bus stop, or signal to signal.
  • If you have missed running turns due to a busy schedule or illness, don’t try and make up for it. Just restart but at a level slower than your last one.

STYLE:

  • Run in your own natural style; you will feel more relaxed.
  • Do not tense your neck and shoulders and don’t grit your teeth or frown. Do not clench your fists. Curl your fingers lightly with your thumb resting gently on top of the index finger.
  • Hold your arms easily at your side, forearms facing each other and bent slightly above the hip bone, and at the waist.
  • Look straight ahead of you, five metres ahead on the road. Do not look down; it will make you slouch, ruin your posture and hinder your run.

THE FOOT POSITION:

  • When you run, do not land on your toes. Land as gently as possible on the ball of your foot and heel – almost like a flat foot. It gives you a spring in your step and prepares you for the next step forward.
  • Do not lift the knees high.
  • Maintain a natural stride length.
  • Avoid the sitting posture – i.e. when your knees are slightly bent. This happens when you lean slightly back. It prevents the legs from being straight, ruins your posture and cuts your momentum.
  • When running uphill, lean forward slightly from the waist – do not slouch or bend forward. Shorten your steps slightly.

BREATHING:

Breathe naturally through your nose and mouth, as deeply and rhythmically as possible.

WARM UP:

Warm up should include stretches, jogging and few sport specific exercises. Warm up should be done for 15-20 minutes.
Note: –  Effect of warm up lasts only for 30 mins, so training should start within 30 mins.

COOLING DOWN:

Repeat the same exercises as you did during the warm up. This is necessary because after running, muscles tighten and shorten up. They must be stretched out. It will prevent you from being sore and help your heart rate to slow down and get back to normal.
 
Why does one need a PHYSIO consult before starting the training?
There are various dormant injuries, muscle imbalances and unidentified biomechanical abnormalities. Get a pre marathon evaluation by a physiotherapist to avoid injuries by correcting muscle, soft tissue and biomechanical abnormality.
In case one has an injury, it’s the right time to get the rehab done so the marathon training is not miles away.
At PhysioRehab we do a complete pre marathon evaluation. For further information and queries contact us at info@physiorehab.in.

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