1. Run on Smooth Surfaces
The best surfaces for running are firm but not too hard, relatively flat and smooth. Most marathons are run on pavement. Training on the same surface that you are running your marathon on will help condition your body properly. Keep in mind that most roads are slightly slanted to allow for water run off. Running on these type of roads will roll your right foot inward and roll your left foot outward, according to Hal Higdon, author of "Marathon: The Ultimate Training and Racing Guide." Therefore, map out your running routes over the flattest streets possible.
2. Warm Up...and Down
Did you know when you wake up in the morning your muscles are about 10 percent shorter than their normal resting lengths? As you move throughout the day, your muscles stretch. When you start to exercise, they stretch about 10 percent longer than their resting lengths.
Muscles work better when they are longer. They can exert more force when they are longer. Also, longer muscles are less prone to injury. Make it a habit to warm up before running.
The after run cool down is just as important. Taking the time to stretch and cool down helps eliminate lactic acid from the muscles. Lactic acid build up in muscles causes muscle tightness and muscle fatigue. The time you invest in stretching post run is worth the effort in improved muscle efficiency and decreases the likelihood of injury.
3. Listen to Your Body
Runners are inherently fanatical about their training schedules. After all, read any guide to completing a marathon and the first rule of thumb is that you must run your long runs in order to make it to the finish line. Yes, this is true. However, running when tired, nursing an injury or feeling sore may do more harm than any scheduled training run could do. Listen to your body and know when its telling you to rest. Allowing your body to recover from the consistent stress of running is the best way to ensure crossing the finish line without any injuries.
4. Diversify Your Workout
Participating in a sport a couple times a week that gives your feet and legs a rest from the constant pounding of running can strengthen muscles not usually exercised in running. The more muscles you can involve in your overall fitness level, the less likely you are to sustain an injury. Cycling, swimming and using an elliptical or cross country ski machine are all ways to diversify your training regime and help prevent injuries.
Member Comments