Marathon Monday is just around the corner! So, as many move their workouts from the comfort of the gym to the streets, take inspiration from America’s most popular form of exercise and consider running.
If you are a novice, it is safe to say your marathon journey will not begin with the Boston Marathon on April 16. Training plans for seasoned runners require a minimum program of 16 to 20 weeks, consisting of speed, endurance and recovery periods. However, if your goal is to become a consistent runner, there are some practices, utilized by marathoners, you should keep in mind.
“Trying to do too much in the beginning is where people go wrong,” explains Dr. Jack Cornwell, medical director of CareWell Urgent Care. “Incrementally building upon your run and recognizing when it is time to take a break to let your body rest is the most constructive process for getting the results you want.”
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In transitioning from winter to spring, allow your body time to reacclimate. Most people are guilty of choosing to put off their workouts in favor of staying warm indoors. Thus, the likelihood of a sidelining injury is higher than usual.
“Actively stretching calves, Achilles muscles and hamstrings is always beneficial,” said Dr. Cornwell. “This will help to increase flexibility and range of motion, while lessening the body’s susceptibility to injury and soreness."
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Given that running can be the catalyst for some irritating pains and sidelining injuries, it is worthwhile to invest in the right gear.
“Understanding your body’s running style and pronation tendencies will make all the difference,” said Dr. Cornwell. “Wearing the appropriate sneakers that will either provide excess cushioning or structured support, based on the biomechanisms of the individual, will help to mitigate the risk of common injuries like shin splints or runner’s knee.”
Taking preventative measures will set forth a strong foundation for advancement in running. To further your running goals, supplement your workouts.
“Consider strength training,” said Dr. Cornwell. “Exercises such as planks, Russian twists, squats, lunges and pushups will aid in increasing your efficiency as a runner and help you go the distance.”
The final component of setting yourself up on the right track is a balanced diet.
“A diet consisting of protein, healthy fats, such as nuts and avocados, and whole grains will help fuel the body with enough energy for a run,” said Dr. Cornwell. “It is also of extreme importance that you remain hydrated, as dehydration effects the body’s recovery time, ultimately impeding progress.”
There is no clear path to navigating the road map to running success and there are many ways that running can adversely impact an individual’s body. That is why it is essential to take the proper precautions and practice remedial methods, whether a novice, seasoned runner or budding marathoner.
