It’s a little too late to start training for one of the most popular marathons in the country, the Walt Disney World Marathon. Runners come to Orlando from all over the world to participate—with the upcoming race scheduled for January 8, 2017. If you are not already involved in a training program (for at least a month and a half), we recommend holding off until the 2018 marathon.
When it comes to marathon training, the following tips will help you to stay on target and reduce your injury risk so you can achieve your running goals:
- Consult with medical professionals. This holds true when starting any workout program, schedule an appointment with your primary care provider—to make sure you are in condition to start training. Also make an appointment with one of our podiatrists. They can perform a gait analysis and examine your lower limbs to identify any potential issues. Even better, we might be able to create a plan to address those issues (like discussing the use of custom orthotics) so you can pursue your running goals.
- Wear the right footwear. It is difficult to overstate the importance of this, but when you are logging lots of miles, you absolutely need supportive, well-cushioned shoes to prevent overuse injuries like stress fractures, Achilles tendinitis, and plantar fasciitis.
- Ease into it. One of the surest ways to become hurt, burn out, or both is to try doing too much on the front end. Instead, start at an easy, manageable level and then gradually ramp up your intensity and duration levels.
- Cross-train. You can ease some of the workload on your lower limbs by supplementing your running training with cycling and swimming sessions.
- Stretch and strengthen. Keep your soft tissues limber and strong to lower your injury risk, don’t forget to stretch both before and after your work outs.
- Don’t push through pain. Long-distance running isn’t particularly comfortable no matter how you do it, but if you experience any sharp or chronic pain, it is a cause for concern.
- Stay on the level. Training on level surfaces is another tactic for keeping your lower limbs safe and healthy as you prepare for your marathon.
If you are starting a long-distance running program, or you have sustained an injury while training, make Foot & Ankle Associates of Florida your source for complete lower limb care. Contact us for more information by calling 407-339-7759 or 352-589-9550 (if calling from Lake County) or request your appointment at any of our five Florida offices online today.