Well, it is that time of the year again, and the first British Airways Run Gatwick Half Marathon is fast approaching, all 13.1 Miles of it. Hopefully, the weather will be better than for this year's (2018) Sage Reading Half Marathon, fingers crossed. The last thing that anybody wants during preparation for, or while attempting a Half, Full, or Ultra Marathon is the “stress” of a running-related injury. Many of the principles of injury prevention covered in this article equally apply to other sports and activities too. In the case of running such, injuries can occur for a whole range of reasons including:-
- Previous unresolved injuries, affecting joints, tissues and structures within the kinetic chain
- Inadequate warm up or cool down
- Failure to adequately stretch tissues
- Lack of hydration
- Other medical conditions
- Poor technique
- Illness and more…
The author has personal experience of tissues within his body adapting to the demands placed on them, both within the elite British military environment and in his own time. In his early twenties, the author walked the 275 mile Pennine Way, solo, with approximately six stone on his back and in 14 days. The weather was horrendous for around 12 days of the trek, and he lost over one stone in weight during the process. It is fair to say that his body had a great deal to adapt to, an additional six stone in weight, terrible weather, 14 - 16 hrs walking a day and challenging terrain. It would be fair to say that the process was far from painless and pretty unpleasant for the first 7-8 days. However, after eight days the body just seemed to adapt, and it was reasonably plain sailing from there onwards and not remotely painful. It did take a few days for the body to adjust back to not carrying an additional 6 stone in weight and there were a lot of comments about one bouncing around when walking. Anyway, one digresses, back to running.
- Warm-up and Warm-down.
- Stretch muscles effectively (duration, force and technique).
- Hydration (ensure you hydrated sufficiently pre and during activity).
- Diet (ensure you are meeting the additional bodies needs).
- Ensure you have the correct technique and seek advice if unsure.
- Allow sufficient time for tissues to adapt to changes in training:-
- New footwear and type
- Rest / Recovery periods / Sleep
- Vary training to complement activity
- Foam Rollers (Article).
- Trigger Point Therapy and Massage Balls use (Article)
- Seek Soft-Tissue maintenance/preventative treatments, as needed (Sports Massage, Chiropractic, Physiotherapy, Dry Needling, IASTM etc.)
The Corporate Wellness, Musculoskeletal and Chiropractic Specialists