Marathon Tips from Athletico Experts to Help You Go the Distance
As you train for your next marathon, taking proper precautions to avoid potential injury as you ramp up your miles is important. Completing a marathon is one of the greatest accomplishments, and it feels even better when you cross the finish line pain-free. Here are some tips from our experts that will help keep you on your “A” game for race day.
At the Start of Your Training:
1. Dynamic warm-ups should be a part of every run to prepare your body for movement and reduce your risk for potential injury.
2. Include a foam roller as part of your recovery routine to help restore muscle elasticity and improve circulation to start recovery after your run.
3. Check in with your body. How are you feeling? This is a good time to address any aches and pains you may be experiencing as well as address improper form that could lead to potential injury down the road. If you are experiencing aches and pains or would like to talk with an expert, schedule a free assessment.
As You Increase Your Miles:
Static stretching after your runs can help restore joint range and muscle length. Here are a few you can try:
Before the Big Day:
Mental preparation is also important as you head into a marathon. Whether it’s your first time running 26.2 or you’re a multi-marathoner, take time to mentally prepare and give your body the rest it needs prior to race day.
On Race Day:
1. Stretch it out before you start your race with a dynamic warm-up.
2. Cool it down with static stretches to support your range of motion once you’ve crossed the finish line.
3. Walk it out with 10-30 minutes of movement to prevent stiffness – avoid sitting down right away after you’ve completed your marathon.
Post-Race Recovery:
1. Now that the race is over, you may be ready to curl up in bed and give in to your tired muscles. It’s important to find a good balance between movement and rest in the days following. Make sure you’re getting your 8 hours each night while incorporating cross-training for best results.
This can include:
- Biking
- Walking
- Swimming
- Taking a yoga class
Getting a massage can also be a great reward for you and your muscles.
2. Give your body the nutrients it needs and be sure to stock up on carbs. An apple or banana after your race is the perfect snack to replenish glycogen storage one to two hours post-run. For muscle repair, grab a healthy protein snack like hummus or peanut butter toast. Restore fluids and electrolyte balance with water and/or sports drinks throughout the day.
- Resources:
If you want to learn more or are experiencing pain in the days following your race, contact your nearest Athletico location and schedule a Free Assessment. Free assessments are available both in-clinic and virtually through our telehealth platform.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.