Marathon training season is well under way. The treatment tables are filling up with the usual predictable injuries at an alarming rate. Fear not. Our top tips for avoiding the most common runners injuries are about to be revealed, keeping you on the road and out of trouble.
Tip 1. Strength Training
Runners knee is arguably the most common injury from marathon training. Pain at the front of the knee around the knee cap can bring your training to a standstill. Strength training can massively complement your running, make you more resilient and durable. Compound moves like squats, split squats and deadlifts with a decent amount of resistance are a great way of future proofing your knees against pain whilst simultaneously improving your performance. A good coach will be able to help you program them in effectively to get the best from your marathon training.
Tip 2. Stop Wearing Shit shoes
Your running trainers might be the most comfortable things on earth. They may have faithfully been with you for hundreds of miles in all weathers like a superhero and his trusty sidekick, but if they’re old and being held together by dirt and good will, you need to get them changed sharpish. Chances are your feet will end up looking and feeling like the dog has been using them for a chew toy. When you’re peaking for a marathon they are most likely to do you some damage due to the increased mileage so get them changed well in advance.
Tip 3. Avoid Potholes
I know, I know, I sound like captain obvious at this point but you’d be surprised how many patients take a tumble when they’re zoned out with the old head phones in. The roads of Great Britain are not the pristine examples of tarmac they once were. They probably more resemble the surface of the moon with potholes big enough to swallow entire buildings. Ligament sprains are no joke. A serious one of these and the only thing you’ll be able to run is a bath.
Stay safe out there runners. May the miles pass effortlessly beneath your feet.