In the last half decade the number of marathon events in Pune have increased massively. People are more health conscious and are constantly striving to make better decisions about their well being by participating in marathons. It is important to keep in mind that a marathon, while well-perceived to be good for the overall health, is not something that the body can adapt to in one go. People who are not actively into physical fitness will find the running excessive and something that they will not be able to cope with easily. With a number of years of experience in the healthcare sector, the advice is to listen to the body. Physical training’s, sports and marathons cause the most number of joint injuries and should not be taken lightly.
Here are some easy steps to gear up for a marathon training:
1. Avoid Over training –
80% of shoulder and knee injuries start because of their overuse during the training sessions. There is a thin line between loading and over training. A good athlete knows the difference but at the start of a marathon stint you may not be able to identify this immediately. So start slow and gradually increase the workout pace. This way your body will get a chance to get accustomed to the routine and you will recognize an overloaded session easily.
2. Understand your body –
Don’t compare yourself with anyone. Remember that your body and capacity are unique. Stop after running half the marathon if your body cannot take more than that. Continuing at all costs is rarely ever worth it. Give yourself credit for what you can achieve and make sure that you are fully prepared to give it your best shot for the marathon.
3. Stretching –
This is the most underestimated virtue of the exercising world and probably the most important one too. Dynamic stretching during warm up and static stretching during cooling down reduces the muscle soreness and subsequent muscle fatigue. A good stretch before and after the workout will ensure that your muscles are ready to be worked out. It in fact cuts down on injuries because your body warms up in the process and is hence ready for some vigorous exercising.
4. Weight Training –
Running makes quadriceps and shins stronger. The Antagonist muscles, that is the hamstrings and calves need to be strengthened specifically.Upper limb strengthening helps during uphill running and sprints. It avoids pain in the back, neck and shoulder region during the latter stage of the run. Weight training when prepping for marathons is an absolute must.
The best thing about getting prepared to run a marathon is that you are definitely working on making your body more in shape and taking your fitness to a new level. Bear in mind that all starts have to be slow for the run to be longer. Give yourself the space to prepare a few months in advance so that you can not only achieve better results but avoid sports injuries by a long shot! All the best!