This is the time when we see many runners old and new heading out on the streets to begin their marathon training. London, Brighton, maybe a marathon overseas, all suggest marathon training should be under way so here’re Trevor’s top tips to help you complete the marathon:
- Make sure you have a well planned training programme building to the marathon.
- Listen to your body; if you are due a long run and simply do not feel up to it on that day, modify your training regime.
- If you start to feel a muscle tighten slow down and consider a stretch; muscle tightness is a precursor to a tear. If this does not settle, consider cutting short your session. If the problem persists, you should seek a professional opinion.
- If you develop an injury, get a professional opinion sooner rather than later. We have many patients who we have helped through the marathon.
- Make sure you have the most appropriate running shoes and they fit properly; it is very common for people to have shoes that are too short. As a rule, the shoe should be 1cm longer than your longest toe.
- Allow your shoes to dry properly after a run, this may mean having two pairs.
- Protect any areas that rub with an appropriate dressing (Compede is one type) to prevent blistering which can interrupt training.
- Consider a 3D analysis of your Running Style if:
o You have never run a marathon before and want to identify potential problems.
o You want objective advice on the best running shoe for you
o You have had a previous injury or a persistent niggle
o You want to try and optimise your performance.
For more information on gait analysis and to download our free brochure click here
If you would like more information or have a question, please contact us.
- Consider getting orthoses (specialist insoles): By using our inshoe pressure system (insoles with force sensors imbedded), we can look at the load beneath the foot and check the effect of any shoe inserts so that function can be optimised. These may be beneficial if
o You have recurrent injuries
o You have developed a problem that is affecting your training.
o You get symptoms as you fatigue towards the end of a long run.
For more information on orthoses click here