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Tips to avoid injuries while training for a marathon
Show some love to your body by incorporating some simple yet effective ways that can help you avoid injuries. As Dr Chauhan says. “You need to build a solid base to get the mileage in, get your kilometres inf so that your base is formed and you don’t get injured easily.”
1. Start training at least a few months prior
Not training well enough can put you at risk of injuries by not training and rushing into a marathon. What you need is adequate time to prepare your body. Dr Chauhan says, “At least 2-3 months of practice is required for a 5-10 km run. 4 months should be enough for a half marathon (21 km) and 6 months for a full marathon (42 km).”
2. Choose your pace, don’t rush
“When you begin running, don’t do trail running because with every second step your ankle twists. Start with running on a road, soft ground, or a park,” recommends the expert.
“Too many people put too much effort when they begin. Begin your journey by running slow and smooth. You should be able to land smoothly. When you are running slowly and smoothly, you put less pressure on your body. You should be calm and relaxed when you run,” advises Dr Chauhan. “If you are trying to increase your distance too soon or run too fast, your body may not recover properly. this can increase your chances of getting injured.”
3. Strength training
Highlighting the importance of strength training, Dr Chauhan explains that most people do not strength train. “They fail to understand that running involves your muscles, joints and bones. Strength training reduces the chances of injuries to quite an extent.”
“Stretches are important, but they do not need to be a one-hour-long activity. Do hips and lower back stretches– those are the bits that need to be stretched to avoid injuries,” explains Dr Chauhan. He further emphasized the importance of doing heel raises to strengthen the calf muscles. Toe curls are another, he suggests can help runners.
Tale as old as time – what you eat is what you are! Nutrition is equally as important for runners as it is for any other sport. Physiology comes into play here, says Dr Chauhan. “If you are not taking care of nutrition, then you are not taking care of strength, and your body is not recovering enough. Injuries will happen when you start doing longer marathons.” So make sure you eat a healthy and nutritious diet.