With the fall season rapidly approaching, marathon training is currently in full force. And for runners trying to build up to 26 mile runs, so are the injuries. A friend of mine training for a half-marathon recently discovered he has Plantar Fasciitis, an inflammatory injury of the medial arch of the foot causing heel pain, and sadly was forced to stop training. In fact, training injuries are so prevalent that 50-70% of first time marathon runners dropout before their races, according to the American College of Sports Medicine.
But there are some easy ways to avoid common marathon training pitfalls that will help you cross the finish line injury-free. Training errors are the leading causes to injury for runners. Too much too fast and not properly training your body can lead to stress fractures, knee injuries, muscle injury, lower back pain and fatigue. According to the British Journal of Sports Medicine, studies show lower extremity injury rates range from 19.4% to 79.3% for long distance runners.
Simply put, as you up your mileage, you increase your chance for injury. Don’t let training mishaps prevent you from reaching your fitness goals and rocking your marathon. By following a few of these marathon training guidelines, you should be able to get laced up and geared up for race day. Even if you’re not aiming for 26 miles, these easy injury prevention strategies will help with day to day training.