Marathon Running - Useful Advice
The days are getting longer, and hopefully your runs are too!
With winter looking like it has finally cleared up, and the sun pushing
through it's time to slip on your trainers and start hitting the
pavements.
There are lots of things to think about when preparing for a long run
and many problems that can come from these extra miles.
Here are some useful tips to help put your mind at ease and help you
look after yourself this marathon season!
Tip one: Trainers and Socks!
Grab yourself a sport specific sock, some have double layers and are
branded as "anti-blister". Try to avoid cotton socks. These socks hold
your feet's moisture and often promote blistering as they don't wick
away moisture too well! If you like natural materials then try a silk
sock.
Trainers - Make sure they are comfortable, and not too old. The average
pair of trainers will last 400-500 miles so try keeping track of how
long you've had them for and how far you go. Replacing your trainers
every 12 months is a great habit to get into to ensure your shoes don't
get too worn and increase your chances of injury. If you want to know
more about the wear pattern on your shoes or how to tell if they are
worn out then take a picture of the soles of your shoes and send them in
to us!!
Tip two: Stretch!
I know it seems obvious, but many runners forget to stretch or plan to
"do it later". A simple 30 second stretch during or after a run is going
to ease that niggling calf or cramping quad. Dynamic (moving e.g leg
swings) stretches work well before a run to get you warmed up, and
static (still e.g touching your toes) stretches after your run help
improve flexibility and reduce injury chances and pain the following
days.
Tip three: Jump in the pool or on to the bike!
If you're upping the miles and starting to feel a bit sore, maybe it’s
taking your muscles longer to recover from each run then take some time
off the pavements and go for a swim. Swimming or biking is a great way
to reduce the stresses and strains on your body. These zero impact
activities allow you to continue training your fitness whilst giving
your muscles a rest. Try this for a few days then go back to your
running routine if you are starting to notice those classic running
pains getting worse and worse.
If you want to know more about any of the tips mentioned above or have a
question about injuries, marathons, running and more... Just message us:
info@harrispodiatry.co.uk | www.harrispodiatry.co.uk |
www.facebook.com/HarrisPodiatry | 07818116237
