How To Stay Injury-Free While Training For A Marathon

Now is the time to ramp up your mileage for Fall marathons, but even if you’re not slated to run 26.2 miles, staying injury-free is essential to stick with your running routine. Check out Well+Good NYC’s great tips for marathon training, minus the injuries:

This time of year, heat stroke isn’t the only thing that can take down a runner. How about an injury that could have been prevented?

With the New York City Marathon training season in full swing, runners focused on hitting their 26.2 miles in record time might forget the role injury prevention plays in getting to starting line, let alone the finish, says Dr. Mark Klion, a NYC orthopedic surgeon (and triathlete).

Dr. Klion, who specializes in sports medicine, says that this time of year his practice sees a huge increase in patients with running injuries.

The most common? Those do to muscle overuse, such as IT (Illiotibilal) Band Syndrome, Patellofemoral Syndrome (runner’s knee), stress fractures, and Plantar Fascitis. And first-time marathoners tend to be the most susceptible.

“Even going from 2 to 5 miles is a deviation away from what the body is used to,” says Dr. Klion. “Runners with years of training are able to withstand fluctuations better than a first-time athlete.”

That doesn’t mean first-timers should be worried. You should just put some injury prevention into your training program.

Take a lead from Matt McCulloch, master Pilates instructor and co-founder of Kinected, who, inspired by his own knee injury that resulted in surgeries, specializes in helping others avoid his same fate.

Here are McCulloch’s three key tips for steering clear of running injuries:

1. Focus on the core. McCulloch says that it’s hard for runners to engage their abs while running, but a strong core—plus low back and hips—is key to keeping the rest of your body in balance. “The lumbopelvic region stabilizes everything,” he says. “If it’s strong, then you have a better shot at injury prevention.” Tip: Try incorporating some pre- or post-run planks into your routine.

Continue reading for more tips on staying injury-free…


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