Tag Archive for: Victoria Marathon

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Top 4 Training Tips For Running a Marathon

marathon-runners-580x387Wear old clothes and runners?

On the day of the race wear clothing you know is comfortable and that you can wear for the entire race. This is not the time to wear new clothing. This is also true for your footwear.  Make sure that you check your foot gear:  socks, orthotics,  and laces weeks before the race so that everything works in harmony and there will be no surprises during the race.

Variety needed for both location and training.

To maintain your interest and enthusiasm try running on different routes, and run on different surfaces , such as pavement, asphalt, chip trails, grass, dirt and pack gravel.

Cross training should be used to augment your running program.  Make sure to choose activities that have the least amount of weight bearing stressors on your body. You want to choose activities such as cycling, or swimming.

Know your route and practice drinking and eating while on the run

In a marathon it’s important to stay hydrated.  For most people, you may also need to eat during the event.  Practice eating and drinking on the run during a training sessions . You might also want to think about how you will carry food and water for the duration of the run. Keep in mind most marathons offer hydration station along the routes.

One of the best ways to train for a marathon is to familiarize yourself with the  actual race. Try regularly to incorporate parts of the course during your marathon preparation.  This allows you to become familiar with the route and what to expect on race day.

Keep yourself strong

Preparing for a marathon requires training, and exercising all while avoiding over-training – where your health begins to suffers.  To avoid over-training:

  • Balance workouts with easier runs and rest days
  • Eat and drink after each run to replenish depleted reserves
  • Get adequate sleep
  • Increase the intensity and quantity of training in manageable increments.
  • Always listen to your body.

As with any training program, make sure that you have frequent maintenance session with your healthcare practitioner to keep your body in top form.

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7 Common Running Injuries and How to Avoid Them

marathon-runners-580x387Whether your just starting out or you’ve been running for years… injuries don’t have to be part of life.   Below are a few of the most common running injuries and how to avoid them.

Runner’s Knee:
Patellofemoral pain syndrome (PFPS) or “runner’s knee,” is an irritation of the cartilage on the underside of the patella (kneecap). Runners knee can happen if you suffer from excessive inward foot rolling, (Overpronation ) over-training, and if you have weak quads, hips, or glutes.

The repetitive force of running on pavement, downhill running, or weak hips can put extra stress on the patella. To reduce the risk of patellar tendinitis, strengthen the hamstrings and quads.  Change your running route, and stick to flat terrain, and opt for a softer running surface and shorten the length of time you’re training.  To treat the pain, you can try knee taping,  icing, anti-inflammatory medications, and Physiotherapy to help soothe and strengthen the tendon.

Achilles Tendinitis:
The Achilles tendon connects the two major calf muscles to the back of the heel. Under stress the tendon tightens and becomes irritated. Achilles Tendinitis can occur if you dramatically increase training or wear tight, improper footwear or have weak calves.

To help prevent Achilles Tendinitis always stretch the calf muscles post-workout, and wear supportive shoes.  Stick to flat terrain as climbing hills puts extra stress on tendons. To treat the pain, you can use anti-inflammatories, stretching,  the R.I.C.E strategy (rest, ice, compression, and elevation) and chiropractic and physiotherapy.

Plantar Fasciitis:

Plantar fasciitis are small tears or inflammation of the tendons and ligaments that run from your heel to your toes, Runners with high or very low arches can be vulnerable. Other causes are extreme pronation (foot rolls inward) or supination (foot rolls outward)  and wearing unsupportive footwear. Try wearing runners that have extra support and extra cushion, start wearing custom orthotics and try stretching and rolling a tennis ball over the heel.

Shinsplints:
Shinsplints refers to medial tibial stress syndrome; shin splints occur when the muscles and tendons covering the shinbone become inflamed, or small tears occur in the muscles around your tibia (shin bone).

Shinsplints can occur by wearing the wrong runners or old runners.  Make sure that your runners are the correct size and shape for your arch and foot and try to run on softer terrain whenever possible.  To treat the pain, you can use anti-inflammatories,  the R.I.C.E strategy (rest, ice, compression, and elevation) and chiropractic and physiotherapy.

IT Band Syndrome:

Your iliotibial (IT) band is a tendon that connects your knee to your hip. IT band syndrome (ITBS) results when this tendon becomes inflamed. IT Band Syndrome can be caused by downhill running, always running on the same side of the road and having weak hips.

To treat the pain, you can use anti-inflammatories,  the R.I.C.E strategy (rest, ice, compression, and elevation) chiropractic, physiotherapy and foam rolling to help reduce pain.​

Ankle sprain:

A sprain occurs when the ankle rolls in or outward, stretching the ligament.  The most common culprits are curbs, potholes, and tree roots.  Aim for several days of rest after a sprain occurs; how long depends on the sprain’s severity, so see  your health care practitioner. You can also try taping the ankle to prevent re-twisting.

Pulled muscles:

When a muscle is overstretched, fibers and tendons can tear and cause a pulled muscle.  Overuse and no warm-up stretches are a few preventable reasons why you would suffer from a pulled muscle. Make sure to include a proper warm-up, cool-down, and dynamic stretching pre-workout to avoid a pulled muscle.

To minimize the aches and pains, consider these tips to help keep you injury free:

Don’t increase the mileage by more than 10 percent each week. Upping your distance unexpectedly is the main reason why overuse injuries occur!

Remember to incorporate warm up and cool down exercises into each run to prepare the body for the activity that’s about to start.

Make sure to use correct running  form/technqie so that your body is smooth and effieicent as you run. Imbalances in your body mechanics  can lead to problems later on.

Keep track of how many kilometers you are running and replace your runners every 400 kilometers.

Avoid running on uneven surfaces that put unnecessary stress on ligaments.

Strength train can increase structural fitness which helps bones, ligaments, tendons, and muscles endure all that running.

Make sure to schedule and take at least one rest day off per week and at least one lighter activity day per week.

Having a training plan will keep you on track to meet your goals, and ensure that you build up your workout time gradually enough that you don’t get injured.

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The GoodLife Fitness Victoria Marathon

running-shoes_13602015One of the biggest athletic events in Victoria; the annual GoodLife Fitness Victoria Marathon happens every October.

The marathon weekend features four different races: the Marathon, the Half Marathon, 8K Road Race, and the Thrifty Foods Kids Run. The race weekend also includes a Victoria Marathon Race Expo. The Expo is free and open to the public to view over 40 exhibitors featuring sponsors, souvenirs, merchandise, running apparel and accessories, nutritional and fitness products, samples, interactive displays.

Anyone who participates in an event like this, knows that the biggest task is the training and preparation that goes into the marathon months before. Marathon training is a big commitment, incorporating training that is mental, physical and emotionally demanding.

Below are a few must tips to achieve the goal of running a marathon:

1. Find a training plan that suits your needs, including the amount of time you are willing to spend

2. Train by how your body responds to the training and not a predetermined pace of training

3. Make sure that you cross-train and include activities such as biking, swimming or strength training.

4. Strength training and foam rolling are an important part of the process. Strength training is a key component of distance running in order to ensure good running form, and avoid injury, while foam rolling will allow you to give yourself a deep tissue massage after each training session which will help in your recovery time.

5. Remember to stretch before every run, but make sure that you use stretches with controlled movement to improve range of motion, increase heart rate and loosen up stiff muscles

6. Sleep is important to help your body and muscles repair and keep you healthy. On longer runs help your legs recover during sleep by wearing a compression sleeve or sock

7. Respect the rest days. REST don’t train

8. Mimic the course by finding locations to run that have the same topography as the marathon

9. Run a dress rehearsal. Four or five days before the marathon, complete a four or eight kilometer marathon-paced run in your marathon gear and runners.

10. Believe in yourself!

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