From Fun Runs to Marathons: Prevent Injury During Race Training

Now on the heels of marathon season, many of us are thinking about entering a race. Running is a great activity to partake in and has a variety of health benefits, such as improved cardiovascular health, lowered chances of developing arthritis, and more. Despite the benefits of running, it can be easy to develop an injury if you aren’t careful.

If you are planning on running in a race, whether it be a marathon or fun run, it’s important to plan ahead and train for your event so that you can have fun and prevent injuries. Common injuries, like shin splints or stress fractures, are avoidable with the proper training and preparation. We’ve put together some tips to help you avoid injury on your running journey.

Marathon Training

If you are training for a marathon, make sure you have a trusted pair of long-distance running shoes. In the months leading up to your marathon, don’t be surprised if you find your shoes giving out on you – you are making them work just as hard as you. Investing in shoes designed for marathons will not only leave you with longer-lasting shoes, but your feet will thank you, too.

Once equipped with some comfy new running shoes, you can really dig into your training. Incorporate both warm-ups and cool-downs into your routine to make sure your body is ready for the energy you’re about to exert. Many injuries are caused by a lack of preparation.

Additionally, take your terrain into consideration. Running on uneven surfaces can lead to a nasty ankle sprain or twist. The beauty of running is that you can do it anywhere, but if you are taking your marathon seriously, you need to also take your location seriously for the best outcome. If possible, try running on softer, more forgiving surfaces, such as limestone trails, which are much gentler on your joints than the common cement or asphalt.

Joining a group will also help you prepare safely for your marathon. These groups typically have the training lengths and paths already set for you, and running with a buddy can help you pace yourself.

Fun Run Training

If you consider yourself to be in good shape, you might not think you need to train for your fun run or 5K. Even if you aren’t trying to be the first person to finish the race, it’s always a good idea to be ready for your upcoming event and give it your best shot.

Fun runs are less competitive than marathons. When training, be sure to listen to your body and know your limits. It can be tempting to push yourself beyond your limits, but doing so will leave you more likely to hurt yourself. Listen to your body when it’s telling you it needs a break.

Opting out of training even for an easier run like a 5K could lead to an injury during the race. Running for just 10 to 30 minutes a day can make a huge difference in injury prevention. A healthy jog is completely acceptable training and a great option for beginner runners to find their groove while minimizing the risk of injury.

General Running Tips 

No matter what kind of event you’re training for, there are tips and tricks you can apply to your training routine to keep yourself in the best shape possible.

Stretching is the most important piece of advice you can listen to. Stretching gives your body time to “wake up” and prepare for the work you are about to do, which is key for preventing injuries.

Wearing weather-appropriate clothing, keeping a slow to moderate pace, and stopping immediately when you notice pain or discomfort are all important for an effective training session.  

Take your experience level into account when training as well. If this is your first race, you shouldn’t expect to have the same training routine as a professional runner. Overexertion and pushing through exhaustion can be extremely detrimental to your running experience. Remember to build up your stamina and take your time.

If you do suffer an injury during your training, CORE Orthopedics is here to help. Some of our doctors are runners too, and they are here to get you back in those running shoes in time for your next race. Contact us today to schedule an appointment.