Monday, 26 December 2016 06:20

Tips For Training to Run a Marathon

running injuriesWhen training for your first marathon, it’s important to take the right steps to prepare properly. Giving yourself enough time to train is vital to building up your stamina as well as decreasing the risk of injury. Gradually increase how much you run each time; the “rule of thumb is to increase it by no more than 10 percent each week,” states okinawa.stripes.com. Chart a training plan to record your steps, ensure that you have proper rest after running, invest in properly-fitting running shoes, wear breathable fabric, make sure to hydrate continuously, and know your limits so you do not push your body and feet too hard.

Running injuries, even with proper precautions, can still occur in many runners. If you are suffering from a running injury, contact Dr. Sean Sider of Foot Centers of Maryland. Dr. Sider will do everything possible to treat your condition.

How to Prevent Running Injuries

Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.

What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.

Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber, this will help you gain better flexibility.

If you have any questions please feel free to contact one of our offices located in Baltimore and Reisterstown, MD. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

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