What Is the Proper Way to Train for a Marathon to Avoid Injury?
Here in beautiful San Diego, there are hundreds of races and marathons year-round. Marathon runners can enjoy as many as they wish – unless they train improperly and injure themselves.
Training injuries are much more common than they should be. They are often caused by a lack of knowledge about the appropriate way to work out according to their body type and experience and the type of marathon they are running. Understanding a few tips of safe training can help you avoid injury this season and run for years to come.
Give Yourself Enough Time
The most important training tip for running a marathon is to give yourself enough time, especially if this is your first. It is recommended that you give yourself at least 16 weeks’ worth of training before attempting a marathon, and extend it to around 20 weeks if you anticipate taking a vacation, getting sick, or needing a break.
Before embarking on a marathon, you should comfortably be able to complete a six-mile run. It is wise to first complete a few 5K races before tackling the 26.2-mile marathon. If you are progressing more slowly than you expected, factor in the extra time, and do not feel pressured to complete the marathon – even if you have already signed up. Avoiding injury is more important than losing an entry fee.
Endurance Will Not Happen Overnight
Based on your personal goals and level of running experience, you want to create a unique training process. If you are a brand new runner, you will probably start with only about 15 miles per week, and eventually build to a “peak” of about 40 miles per week. If you are more experienced, you could probably start with 35 miles per week and “peak” at about 50 miles.
There is no one training plan for everyone. It varies depending on your physical condition and level of experience. There is no need to push yourself past the point you feel comfortable to meet a deadline or compete with others. Consult a professional trainer to help you create the plan that is best for you, or try your hand at a list of general training plans.
Eat Right
Eating healthy before, during, and after exercising is just as important as what you actually do during training. Eating too much or too little or eating the wrong types of foods can reduce your energy and hurt your ability to complete a run. The secret is to sustain energy by eating high-carb, low-fiber meals about three hours before you run – that way, you will not suffer from any mid-run bathroom crises or stomach problems.
The best types of foods for your workout or marathon are high in carbs and protein, such as a peanut butter and jelly sandwich or eggs. Having a power breakfast the morning of a marathon can make or break your marathon. While running, you will need to eat energy chews or drink sports drinks about every twenty minutes or so depending on your energy levels.
Do Not Forget to Rest
You might want to push yourself to the limit to see improvement, but your body needs to rest and heal before it can build endurance. Giving yourself resting days during your training will allow your body to repair muscle imbalances and prepare for future exercise. If you feel any pain during training, scale back your workouts accordingly.
If you have suffered from an injury while training for your next big marathon, consult with a professional attorney about your options. At Liljegren Law Group, our number one concern is your personal safety. If you have sustained a personal injury while training that has resulted in medical bills, lost wages, or suffering due to someone’s negligence, we can help.