*Click*
…And just like that, you signed yourself up for a race…
That’s awesome! Running a race can be daunting, especially if it is your first time. Here are 5 tips to help you stay healthy during your training.
5. Get the right equipment
Are you running in your “everyday everything” sneakers? You may want to invest in some shoes that are just for running. There are many opinions and theories out there about what running shoes to use, but it boils down to this: everyone is different. There are so many different options out there, so you can definitely find something that works for you. The most practical injury risk reduction factor when choosing a pair of running shoes is comfort.(1) Keep it simple, if it feels good, then it is probably good for you. If you live in the Boston area, my recommendation is to go to Marathon Sports because they know a ton about the different shoe options that are out there. They will even let you test a pair out for a little while, and if you don’t like them, you can exchange them. Additionally, if you work with us at Alterra, you can get a coupon for 10% off! If you live elsewhere, there is likely a local running shoe store that has a similar policy. This is a much better option than buying a $150 pair of shoes online without knowing how they will feel when you run in them. Once you have a new pair, they should last you about 1 year or 350-400 miles, whichever comes first.
Different seasons have different weather related equipment needs. If you are training in the summer, then dry fit, sun protection, and running water bottles are going to be paramount. In the winter, thermal leggings/tights, gloves, layers, and merino wool will likely be your best friends. Running with the right equipment can have a direct impact on your injury risk, as running in winter weather without warm enough clothing may increase your risk of achilles tendinopathy.(2)
The last category is accessories. You don’t need all of these, but you will definitely want some sort of hydration equipment, some body glide, and some sort of run tracker. Body glide is a roll-on anti-chafe formula that you often don’t realize you need until you use it. High friction areas like the under arms and saddle region are often high chafe areas that will thank you for using body glide. Run trackers can range in price and features. If you are a first-time runner you probably don’t need that many metrics. Find one that at least measures the following:
Distance
Pace
Cadence
Time
Mile splits (your average pace for each mile)
There are some links below of some of my favorite running tools/equipment.
4. Respect your recovery
The recovery is where the magic happens. You trained hard, now squeeze the most benefit out of that training run by recovering hard. What does that mean? Maximize the amount of good quality sleep that you are getting each night. Doing things like eliminating ambient light, avoiding screens an hour before bed time, and controlling the temperature of your room are simple things that can help you sleep better. If you just got a run tracker, great! A lot of them track sleep too.
To reduce your injury risk, it’s important to make some tough choices about your lifestyle. If you are someone who likes to go bar hopping every weekend, you may be putting yourself at more risk of injury by doing so while training for a race. The late nights plus alcohol significantly impair your body’s ability to recover properly in part because your sleep quality is negatively impacted by alcohol.
3. Don’t do it alone
Find a running buddy! There are so many running clubs and groups out there, and they can be incredibly helpful for the following reasons:
Motivation- making your runs a social event can help motivate you when you are feeling particularly unmotivated on those 20 degree days leading up to the Boston Marathon. Additionally, most people who I have met who run in groups and clubs are particularly friendly and supportive.
Safety- If running alone at night gives you some safety worries, running with a group is a much safer option. Or, if you are worried about slipping on ice, it’s helpful to run with a group who can help point out hazards for each other as you run.
Education- Running with a group can often help you learn a lot about different training techniques. Have you been wondering what a tempo run is? How about a fartlek? These folks can help you learn.
If you really want more individualized guidance, working with a physical therapist or running coach can also be very helpful. You can work with us at Alterra at any point along the way, whether you are currently injured, or you are just trying to prevent injuries. We have had lots of experience treating runners and can help you keep your training on track. Click HERE to learn more about our marathon training package.
2. Fuel your body properly
This could easily be a whole blog post on its own, but to keep it simple here, as you increase your calorie expenditure, you need to balance out the calories in vs. calories burned equation so that your body has enough fuel for your training. Beyond that, you’ll want to make sure that you are hitting your macronutrient (protein, carbohydrates, and fats) needs. There are lots of resources out there for running nutrition, my favorite resource is Eleatnutrition.
1. Use a progressive training plan
The single most important factor in reducing your injury risk while training for a marathon is using a progressive training plan! A high percentage of running related injuries can be traced back to running too much too soon. There are lots of free training plans out there, just find one and stick to it as best as you can. If you’re having a hard time sticking to your training runs because of pain, it might be time to consult with a physical therapist or running coach to help you make the right adjustments. Here are some of my favorite training plans:
Hal Higdon: https://www.halhigdon.com/training-programs/marathon-training/novice-1-marathon/#training-schedule
Nike Running Club: https://www.nike.com/pdf/Nike-Run-Club-Marathon-Training-Plan-Audio-Guided-Runs.pdf
Heartbreak Hill Running Company (this plan is for the Chicago marathon, but could be applied to others as well): https://heartbreak.run/blogs/heartbeat/chicago-marathon-training-with-heartbreak-overview?_pos=2&_sid=44a738129&_ss=r
Bonus: Enjoy the ride!
Make the effort to stay positive while training. It won’t always be easy, but training for a marathon can be fun if you do it right!
Equipment links
Disclaimer: The information provided in this blog post is for general informational purposes only and is not intended as medical advice.
Sources:
Nigg B, Baltich J, Hoerzer S, et alRunning shoes and running injuries: mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter’British Journal of Sports Medicine 2015;49:1290-1294.
de Vos R, van der Vlist AC, Zwerver J, et alDutch multidisciplinary guideline on Achilles tendinopathyBritish Journal of Sports Medicine 2021;55:1125-1134.
_edited.png)
Comments