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The Marathon of Marathon Training

 In FITNESS & TRAINING TIPS

Time, effort, energy, nutrition, training, rest (I’m exhausted just writing it) and so much more play a factor in your day to day training leading up to a marathon. We get it, you’ve googled how to train for a marathon or even watched a couple youtube videos. But your nagging injuries, tightness and soreness are holding your training back as well as causing anxiety for the big race. We’re here to help. Our goal is to educate you on a few of the common aches, pains and injuries that arise from marathon training to help prepare you to cross that finish line!

So you signed up !?

See what we did there? An exclamation point and a question mark after signing up. It seems fitting because you’re excited yet mildly terrified. It’s your first marathon and yes you’ve run in the past but 26.2 miles? Is there an intermission between mile 13 & 14? Nope, you’re in it and we know you’re not a quitter or else you wouldn’t be reading this blog. So, now what? Time to start prepping for the big race. Ok, slowly increase the mileage each week leading up but never run the full thing, got it! But, wait a second, every week that same (fill in the blank) injury/pain/soreness keeps getting worse or stays the same and isn’t improving. Will I be able to run the race? Yes, you will and we’ll help you do so!

MARATHON TECHNIQUES 101

Common running pains/injuries:

ACHILLES – Your calf gets super tight after a long run. You’ve tried the runners stretches and ice but nothing seems to work. It’s

because you need to strengthen your feet. That’s right, the arches of your feet are weak causing the achilles to do too much work. Here’s a solution: with bare feet, put a kitchen towel on the ground, try to scrunch the towel up with your toes, do this for three sets of ten on each foot twice a week on your non running days. Keep doing your runners stretch, see below, prior to and after those long runs.

 

KNEES – This one is tricky and varies depending on the location of the discomfort. If you ever have sharp pain in your knee stop running and go see a doctor. However, if you’re getting soreness or a dull pain, see below.

Top of knee – Stretch your quads out before the run, dynamically, like a walking ankle grab. Following your run do a side lying quad stretch: Side lying Quad/Hip Flexor Stretch.

Inside of knee – Most likely your hips, specifically your glute medius is weak. Grab yourself a pack of mini bands and incorporate side steps, three sets of 15 yds there and back twice a week: Mini Band Side Steps.

Outside of knee – The culprit = your IT band. Focus on foam rolling your IT band before a run, one minute on each leg (start video on 41 seconds): 5 Ways To Foam Roll.

LOWER BACK –  Tight hips and a weak core are the reason why your lower back is aching after those runs. First things first, after you

 run, try doing one set of a hip flexor stretch on each leg for one minute: 1/2 Kneel Hip Flexor Stretch with Side Bend

^ no foam roller, no problem, do the same stretch and just lean away with your hands above your head. Secondly, time to strengthen your core. Do three sets of 10 twice a week for the following three exercises (try to do this on the days you’re not running):

Physio Ball Tall Kneel Roll-Outs

Side Plank Bottom Knee Bent Top Leg Raise

Glute Bridge: Marching

GENERAL SORENESS – Ice bath! If you have a tub at home purchase a few bags of ice and toss it into cold water. Submerge waistdown underneath the surface for 5-10 minutes. Don’t worry you’re not being a wimp, the first minute or so is going to stink! Remember to ice bath after you stretch following a run. Doing this a few times a week can make a huge difference on how fast your body recovers.

Activ8 Marathon Athlete Carmen Rene

Want some more tips?

HOW TO SUPERCHARGE BEFORE YOUR LONG DISTANCE RUNNING SESSION

Want to become an Activ8 Athlete but don’t live in the greater San Diego area?

Check out our online training platform below and reach out to us at info@activ8athleticism.com. We’re glad to spend time with you and talk about how we can create a program encompassing everything you need to train like a Pro!

 

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