Case Study – Novice Marathoner

June 21, 2015 | By | Reply READ MORE...

It was September ’14 when 49 years old Mr. Pawan Khurana (name changed) decided to run his first half marathon (21kms) in the Standard Chartered Mumbai Marathon (SCMM). He came to PhysioRehab for a marathon specific evaluation and with a strong desire to finish the marathon injury-free.

CASE:

  • He reported of no history of any past major injuries
  • High blood pressure (on regular medications)
  • No past history of cardiac issues
  • No major surgical or family history
  • Used to run on and off years back but had stopped and now continued doing walks everyday
  • Weight – 83 kgs
  • Height – 174cms
  • Water intake – 4-5 glasses per day
  • Low vitamin D3 & B12 levels
  • Right dominant
  • Sedentary work life-style

EVALUATION:

  • Posture-
    Very mildly rounded upper back
    Pronated feet (left > right)
  • Flexibility-
    Very tight hamstrings , quadriceps and calves (both sides)
  • Strength testing- 
    All his lower limb muscles had good strength except the buttock and the upper back muscles.
    His abdominal and core strength were optimal for a runner
  • Footwear evaluation-
    He was wearing a good condition shoe which had a firm heel counter and had was optimally flexible
  • Gait-
    There were no major abnormalities in his walking pattern
  • Running evaluation-
    Before starting the run his vital parameters were checked
    Run on treadmill, gradually increasing the speed and reaching up to 9.5kms/hr
  • Form of running-
    Good

TRAINING:

Considering his age and high resting heart rate he was first sent for a Stress Test. It came out clear and there were no issues

At PhysioRehab we designed a tailor made program for marathon training, which involved-

  • Core muscle strengthening – intermediate to high level
  • Gluts muscle strengthening – started with basic exercises and progressed with weights and therabands, ultimately leading to intense functional training
  • Hamstring training – eccentric training of hamstring
  • Calf training – started with both legs and then moving to single leg training
  • Upper back strengthening – with the help of therabands and theratubes
  • Lower limb stretches – these were also advised to do pre and post every run
  • Endurance training – to train his aerobic system so that he could sustain a long distance run

Running schedule –

  • We gave him a 10 weeks running schedule which he religiously followed for his running training.
  • His target heart rate was calculated and asked him to wear a heart rate monitor while running and maintain his heart rate in the given range.
  • Also he was asked to increase his water intake to 3 liters per day and to avoid caffeine.

He was followed up till the day of the marathon and all the necessary pre, during and post marathon instructions related to hydration, nutrition, stretches, warm-up, cool-down, etc. were given to him.

He could finish his half marathon injury free in 2 hours and 30 minutes and is now well motivated to do it again next year. He now has a new aim to finish it in lesser time as compared to last year and stay fit for life.

Prehab plays an extremely important role in training for marathon as running and injuries go hand-in-hand. To avoid them its important to have a detailed assessment done so that any weak links can be taken care of.

We at PhysioRehab have had countless successful marathon runners and we love to see the joy on their face after they successfully finish it without any difficulties.

Category: Case Studies

Leave a Reply