1. Plan on it
Make a plan with obtainable goals and stick to it! Variety is the spice of life, and will also keep you in form. Include slow runs, fast runs, hill runs, long runs and interval runs. Vary your tracks and don’t increase your distances too quickly. Remember, resting after training is just as crucial as the run itself.
2. Feet first!
You’ll be raking up the mileage training for the Blackmores Running Festival. Your foot hits the ground 1500 times every 1.6 kilometers, while absorbing 2.5 to 3 times your body weight. A quality running shop will correctly fit you with the right shoes to take you far.
3. Slow and steady
You cannot cram for a marathon. Training ultra-hard the week of the race simply will not take you the distance. Consistent training, with a focus on quality over quantity, will get you ready and keep you there for next year’s marathon. Allow at least 12 weeks to get in shape and tackle a marathon.
4. Warm up and cool down
Don’t forget a dedicated warm up and cool down regime…your body will be grateful.
5. Listen to your body
Don’t ignore those little niggles. If you have pain beyond your usual muscle-ache do not just soldier on. If, after resting, that little pain continues to cause trouble, come and see us. Toughing it out could only be making any problems worse. If you’ve had running injuries in the past it may be worth undertaking our digital motion analysis to correct any problems with your gait, such as overstriding.
6. You are what you eat
Eating right is essential if you want to go the distance. Hydration is also key, so on longer runs try energy drinks or gels. Remember to reward yourself too, you’re burning up all those calories after all! Be aware of the possibility of over-hydration, resulting in hyponatraemia.
7. The long haul
While long distance runs certainly need to be part of your plan, studies have shown that the number one predicator for running injury is total weekly mileage – the higher the total the higher the risk. Save your long distance runs for peak season training and keep the off-season training more moderate.
There is nothing like the sideline cheers of friends and family to help you keep pace. While their cheers will no doubt give you a boost on September 19, remember to thank them for their behind-the-scenes support.
9. Stick with what you know
Race day is not the time to mix-up your game plan. Have a tried and tested breakfast two hours before, wear your usual clothes and certainly no new shoes! Keep plenty of Vaseline on hand for those sensitive areas. Don’t take a risk with blisters or chafing.
10. Enjoy it!
You’re running a marathon!
At Sydney Physiotherapy Solutions our highly qualified physiotherapists specialise in the assessment, treatment and prevention of neuromusculoskeletal injuries.
Contact us today – 9252 5770
This handout was prepared by Sydney Physiotherapy Solutions and is intended as a general information service. Please note that the information provided is not intended as a substitute for advice from a registered physician or healthcare professional. If symptoms persist, please consult your doctor.