7 Tips to Stay Injury Free During Your Marathon Training This Winter

An article in the Wall Street Journal last week suggested that 15,000 of the 60,000 registered runners expected to run the New York City marathon wouldn’t even make it to the starting line.  2000 would start and not finish. The main reason: injury due to overtraining or fear of being ill prepared.

Is completing a marathon a dream of yours? Thinking of running the Boston Marathon in April? Go for it! Running a marathon is an experience you won't soon forget. I know I haven't forgotten.

Below are a few tips to consider to help you enjoy a successful training season and a satisfying finish on race day. Remember to always consult your physician for clearance and support before starting any (especially a marathon) exercise program.

Plan accordingly. Decide well in advance that you are going to tackle the ultimate running experience. 26.2 miles is no easy task. Give yourself enough time to progress at a pace that’s right for you. Go too hard too fast and you are on the fast track to injury. Need a plan to follow? I used Hal Higdon’s programs when I ran marathons many years ago. He has programs for the novice to experienced runner. You might also consider working with an experienced coach or group.

Tune in. To train you need to run, run, and run some more. The truth is, you also need to tune in to how you’re body feels. That feeling will determine how much or how little you run on a given day. Listen to it. One day of rest is better than a week or two out of commission. Or worse, not making it to the starting line on race day.

Cross train. If you sense an injury coming on, rest. If you are confident you can stay active consider giving your running muscles a rest with cross training. Hop on a bike, go for a swim, lift light weights or in winter strap on snow shoes. Engage in some activity that gets your heart rate up, without compromising your health.

Stretch. Running tightens your muscles. Keep those muscle loose by incorporating stretching into your training regimen. Whether you choose a couple of stretches post run or engage in weekly yoga classes, stretching is a wonderful way to relax your muscles and your mind in preparation for your next run.

Take care of your feet. Make sure you have the right sneakers for your feet. A store like Marathon Sports or the Greater Boston Running Company will fit you accordingly. Take care of your feet today to prevent injury later. The up front cost is worth it.

Taper. 2 to 3 weeks before race day begin to decrease your mileage. If you’re following a training program this will be part of the program. Give your body “rest” before the big event.

See a specialist. If pain persists, seek out guidance and help from a specialist in runners/athletes. You may need to consult a physician, physical therapist, chiropractor or other sports medicine professional.

Good luck!

Your turn: Are you a marathon runner? What are your tips for running injury free and making it to the starting line on race day?