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Countdown to 26.2
Thinking about running a marathon? Whether you are a first time marathoner or haven’t run a marathon in years, there are some important key elements to a healthy and successful training regimen. First and foremost, allow yourself ample time to build up into big mileage and leave time for a taper. Without these two elements your body will be stressed. An eighteen week training schedule is perfect for a beginner or an advanced runner.
If you put off training now, you will feel rushed and potentially set yourself up for breakdown or injury later in your training. Someone said to me, ‘You are going to have arthritis in your knees with all of your running.’ I strongly believe that by keeping our bodies aligned properly through flexibility activities and target strengthening, we will be able to run not one 26.2 mile race, but many. If we think about maintaining our body just like our car, the correlation between propelling our bodies to run that big fall or spring “road trip” should be easy to understand.
Without proper training, flexibility, and strengthening, injuries may hamper your goals of completing a marathon. I’ve included three of my favorite exercises that I do to keep my body flexible and strong.
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Sidelying Hip AbductionLying on your side, make sure your hips are stacked and not rolled forward or backward. Lift your leg to the ceiling 10-15 reps. Repeat 3 sets. This exercise helps reduce stress further down the chain to the knee and ankle. |
Active Hamstring StretchLying on your back, grasp your hands around your thigh. Raise your leg up to the point that you can easily extend your knee. Once there, flex your foot toward you for added calf and nerve stretch. Hold for 5 counts, then relax your foot and lower your leg. Do this methodically, do not blow through the stretch. Repeat 5-10 reps before and after you run for best results. |
Lumbar Rotation/Piriformis StretchLie on your back, draw knee to chest, and slowly bring it across body until a stretch is felt at the low back and hip area. Keep arms at 90 degrees. Hold for 20 -30 seconds and repeat to the other side. Complete 3 reps on each side before and after your run. |
Bart Yasso, a friend of mine, said, “Running isn’t about how far you go but how far you’ve come.” There are sub 3-hour marathoners out there and many of you who just want to finish 26.2 miles. Regardless, I wish you happy and healthy training to reach your goals. Please contact one of our Therapeutic Associates Physical Therapists if you are interested in an injury prevention program or need assistance getting back on the road.
By: Maren Bisson, PT, MPT, Staff Physical Therapist, TAI West Seattle Physical Therapy
Click here to download and print this article as seen in Competitors Northwest, Oct 2010.
Countdown to 26.2
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