Many athletic feats require some significant training and preparation to be completed, and a prime example here is marathon training. Running over 26 miles in a single session is no small task for the body, and proper preparation is vital for anyone looking to accomplish it.
At ImPackt Physical Therapy, our physical therapists are here not only to provide quality PT services to patients around Utah, but also to assist with many important athletic preparation concepts like these. With services like assisted stretching, massage therapy and more, we help you ensure your body is ready for major athletic undertakings such as a marathon. Here are some tips from our physical therapists on prepping for a marathon.
Early Prep
As you’re first getting started with marathon training, there are a few key elements to attend to:
- Understanding your body: Especially if it’s been a while since you undertook any major athletic tasks like running a marathon, you’ll want to take the time to really understand how your body tends to respond to stress, injury and other factors. This can be an area our physical therapists assist with, if necessary.
- Establish training (and cross training) programs: Good marathoning requires more than just running. You’ll need to cross train and take time for rest as well, which can be counterintuitive for many marathoners-to-be.
- Gear up: Once you’ve established the training program that works best for your body and lifestyle, it’s time to gear up accordingly. This includes getting fitted for shoes that suit your gait, ensuring proper attire and accessories like headbands or water bottles are comfortable and functional, etc.
Marathon Timing
Relatively early in the process, it’s also good to narrow in on a specific marathon you’d like to participate in. You’ll want to consider factors like location, terrain, and weather conditions for the time of year you’re planning on running. Additionally, take into account registration deadlines and the overall popularity of the race.
This is important for defining your training timeline. Most marathon training approaches tend to run anywhere between 12 and 20 weeks, depending on the individual, so having a specific race in mind will help you create a structured plan for your training.
Selecting the Right Training Plan
Once you have chosen a marathon and set your sights on the finish line, it’s time to select a training plan that will work best for you. There are countless options available, ranging from beginner programs to advanced plans designed for experienced runners.
When selecting a training plan, it’s important to consider your current fitness level and experience with running. If you’re new to running or have never trained for a marathon before, it’s recommended to start with a beginner program that gradually builds up distance and intensity over time. This will help prevent injury and allow your body to adapt to the demands of long distance running.
On the other hand, if you have previous experience with running and have completed a marathon before, you may want to choose a more advanced training plan that challenges you to push your limits and improve your performance. These plans often include speed work, tempo runs, and longer distances to help you reach your goals.
Staying Accountable
Throughout your training, it’s important to hold yourself accountable and stay motivated. One way to do this is by keeping a training journal or using a running app that tracks your progress. This will allow you to see how far you’ve come and give you a sense of accomplishment each time you complete a run.
Additionally, finding a running partner or joining a running group can also help with accountability. Not only will you have someone else counting on you to show up for runs, but you’ll also have the support and encouragement of others who are working towards similar goals.
Nutrition
Proper nutrition is crucial for marathon training as it provides the fuel your body needs to perform at its best. Make sure to include a variety of fruits, vegetables, whole grains, and lean protein in your diet. It’s also important to stay hydrated by drinking plenty of water throughout the day.
During long runs, you may need to refuel with energy gels or sports drinks to keep your energy levels up. Experiment with different types and brands to find what works best for you. It’s also a good idea to practice your nutrition strategy during your training runs to avoid any surprises on race day.
Physical Therapist Assistance
Marathon training is one great example of how running can be both challenging and rewarding. However, like any sport or physical activity, it’s important to take care of your body to avoid injury and perform at your best. That’s where a physical therapist comes in.
In the context of marathon training, a physical therapist can help you identify any imbalances or weaknesses that may lead to injury. They can also develop a personalized plan to strengthen these areas and prevent future problems. Additionally, they can assist with recovery after long runs or intense training sessions, using techniques such as massage and stretching to help reduce soreness and improve muscle function.
At ImPackt Physical Therapy, we’re here to help clients around Utah with various needs, including important training programs like these. Contact us today to learn about our PT services and what our physical therapists will do for you!
