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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Athletes push their bodies to the limit during marathons, and the risk of injury becomes a prominent concern. Injury prevention stands as a crucial aspect of any marathon training regime. By adopting a holistic approach that encompasses training, nutrition, recovery, and proper technique, marathon runners can reduce the likelihood of injuries and enhance their performance.
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Gradually increase training volume and intensity to allow the body to adapt and reduce the risk of overuse injuries.
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Choose running shoes that provide adequate support, cushioning, and a good fit, which can significantly reduce the risk of foot and leg injuries.
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Incorporate different forms of exercise to strengthen muscles that might not be utilized as intensively during running. This helps create a balanced physique and reduces the risk of overuse injuries.
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Prior to running, perform dynamic stretches to warm up muscles and improve flexibility, reducing the chances of strains or pulls.
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Include strength training exercises that target the core, hips, and legs to improve overall stability and support joints during long runs.
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Allow sufficient time for rest and recovery between training sessions to prevent overtraining and muscle fatigue.
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Maintain a balanced diet rich in nutrients and stay properly hydrated to support muscle recovery and overall performance.
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Focus on maintaining good running form, as an incorrect technique can lead to undue stress on joints and muscles, increasing injury risk.
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Pay attention to signals of pain or discomfort. Ignoring these signs can exacerbate minor issues into significant injuries.
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Seek advice from a coach, physical therapist, or sports medicine specialist to design a personalized training plan and address any concerns promptly. Their expertise can significantly contribute to injury prevention.
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By following a comprehensive strategy that encompasses effective training, appropriate nutrition, adequate rest, and sound biomechanics, marathon runners can stay on the path to success without compromising their physical well-being.
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