THE ESSENTIAL GUIDE TO RUNNING YOUR FIRST MARATHON - Celtic Pure
Chocolate milk is a great post-run snack, but granola, especially when combined with fruit and whole-fat yogurt, can provide a quick hunger fix before you hop into the shower. Looking for more great running tips, practical advice and motivation as you start your new running journey? Sign up for the Well Running Guide. If you run enough, injuries will happen. How you manage those injuries will determine if you get back on the road tomorrow or six months from now. Dynamic stretching, a technique that allows you to stretch your muscles while your body is in motion, can be very valuable to runners.
As opposed to stretching while remaining still — think old-school toe-touches — stretching while in motion has been shown to increase power, flexibility and range of motion. The dynamic stretch called the straight-leg march is especially good for your hamstrings and gluteous muscles.
Your muscles are going to ache during training. Foam rollers are effective in helping you roll out these sore spots. Using your body weight to lean into a roller in a particular spot can relieve pain and ease muscle tightness in a way that stretching cannot, especially in your hips, quads and calves.
Another popular tool to roll out sore muscles is The Stick. With this tool, you exert pressure through the apparatus, while rolling it up and down against a sore muscle. For tough-to-reach areas, like your feet or back, rolling them against a golf ball or tennis ball can do the trick. While you can accomplish pain relief with a foam roller at home, a massage therapist can often push your muscles further than you would on your own. A sports massage is not a relaxing massage, but it is designed to break up knots. It may hurt a little bit in the process, so communicate with your massage therapist if something hurts too much.
Look for a professional who has earned a certificate in sports massage therapy, but if you find yourself sore or bruised three days after a massage, find another practitioner.
If you are sick above your neck — a head cold, sinus infection or allergies — you can most likely run and be fine. Get better first, then be on your way. Not sure if you feel up to it?
Run a half mile. When training for a marathon, you are certain to have your days of soreness and fatigue. A lot of small pains and soreness can be resolved with rest, ice, compression and elevation. Use the acronym R. Taking time off may make you anxious and worried about hitting your goals, but your top priority should be to get to the starting line healthy. If that means taking two or three days off to rest a sore hip or a turned ankle, so be it. Tendonitis is the inflammation of a tendon, which is what attaches bone to muscle.
Tendonosis is more extensive damage to that tendon. These injuries can happen almost anywhere in the lower body for runners, but common spots are hips and feet. If you have either of these you will feel a dull ache, especially when you try to move the affected joint.
The Fix: Since these injuries are caused by overuse, rest can help. So can strengthening the muscles in the affected area so they place less stress on the tendon. Tendonosis typically requires longer periods of rest and may end your training. If you try to run through it, tendonosis can often lead to a stress fracture.
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Stress fractures occur when a muscle is so fatigued it stops absorbing the stress that running puts on your body. Instead, that job is sent to the bones.
With too much stress, the bone fractures a little. For runners, stress fractures can happen anywhere along the lower body, from your pelvis down to your feet. They are much more common in women, especially if they are not menstruating, said Dr. Stress fractures will cause localized pain when you run and sometimes when you walk.
Essential Guide To Training For Your First Marathon
They are often caused by running too much without sufficient rest, increasing intensity too quickly or running on a hard surface, like concrete. The Fix: Rest. No way around it, said Weber. Stress fractures require significant time off and will end your training.
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It will cause pain under your knee that is difficult to pinpoint and can feel worse after sitting for a prolonged period of time. It can also be caused by weak muscles in your thighs or tightness in the hamstring or calves. The Fix: Stretching can help lengthen your hamstrings and calves. Strength training exercises for the quads and hamstrings can also help.
Sometimes called IT-band syndrome for short, iliotibial band syndrome is an inflammation of the ligament that runs from your thigh to your shin. The Fix: Rest, along with stretching or strengthening the hips, quadriceps and gluteous muscles can help. Try the one-legged hip raise! Running on an angled street can create an imbalance between your legs that causes your IT band to stretch, causing this syndrome. Take your runs to flatter ground. Plantar fasciitis is a common foot pain caused by inflammation in the band of tissue that connects your heel to your toes.
If the underside of your foot screams when you take your first morning steps, you have most likely developed plantar fasciitis. The Fix: Stretching your feet will usually help. You can also wear a splint at night to keep your foot stretched as you sleep.
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Compression socks can also contribute when they add too much pressure to your toes. The Fix: Affected toenails eventually fall off, so be patient. In the meantime, find better-fitting shoes. See a podiatrist or physician for advice. Blisters can happen as a result of poorly fitting shoes. They can also occur when you start to increase your speed or distance. Vlahovic says to leave the outer skin of the blister on because it protects the raw skin underneath.
You can also apply lubricant like Body Glide to your feet before running. Medical tape can also help. Jen A. Miller is the author of "Running: A Love Story. Twitter: byJenAMiller. How to Set a Goal Do you want to set a personal record or just finish? Get More Running Tips From Well Our weekly email for runners delivers practical tips, expert advice, exclusive content and a bit of motivation to your inbox to help you on your running journey. Your email address Sign up now.
October 30, Training for the Marathon on 1. You may start to feel you have taken on more than you can handle. This type of stress can hamper your performance. A positive mindset can take you a long way. Getting your mind ready with positive self-talk will be good practice during your tough moments while training and also those tough moments come race day.
You probably did not sign up because you thought it would be easy, but because you were looking to challenge yourself. Take that mindset and be grateful, grateful that you have the able body to take on such a task, to push your boundaries and exceed your limits. Take in all the experiences, good and bad, during training and leading up to race day.
Let go of pace, let go of time goals, and focus on having fun while taking in all the sensations. Appreciate breathing in all that fresh air, seeing the surrounding nature or interesting architecture, thanking the volunteers who spend hours to keep you safe on the course, enjoying the collaborative experience with the thousands of other individuals participating in the same event as you, admiring the crowds out there on the roads supporting your great effort, and then finally reveling in the proud moment when you cross that finish line.
Ask a veteran runner for some helpful tips. You will soon discover you are not the first person to conquer a marathon and being able to discuss with those seasoned runners may put your own apprehensions at ease. Running a marathon is not something to be taken lightly as the training program takes a lot of time and physical effort.
The preparation certainly takes much more time than running the marathon itself. Many weeks are needed to help the body adapt to the extra externals forces being applied to it. The training program will be a time to learn to listen to your body. Not only will journaling keep a calendar of what is to come on your marathon training schedule but it will also allow you to recount how you felt, if it was necessary to incorporate hydration and fueling, the weather you dealt with, and a way to track the mileage on your shoes and more.
While it is definitely necessary to do the proper preparation prior to the marathon, keep in mind that a training program is usually a guide. Life also can get in the way once in a while causing a missed workout here and there. Fatigue will be inevitable, but keep in mind pain is not always something to push through and maybe taking that extra rest day instead of the easy 5km will be the wiser decision to keep you going in the long run. You will learn over time the best practices that work for you. Learning is all part of the first marathon process.
You will discover what real endurance runners experience and learn terms like chafing, fueling, foam rolling, pacing, hitting the wall and tapering. Often first-time marathoners will begin to freak out a bit when they learn about tapering and how you actually will reduce mileage considerably a couple of weeks before the marathon.
It's backed by science and helps you build up energy reserves for race day but sometimes may seem incomprehensible to the participant going through the process. Accept that a bit of nervousness is totally normal to come race day.