Marathin Training Group
from AIDS Marathon Participants Talk on April 12, 2008
3 Tips to Cross the Finish Line without Injury
1. Don’t Change Things on Race Day. This includes:
- Shoes/Orthotics
- Diet substantially
- Energy drinks or gels
- Hydration system
2. Your PE Teacher Was Wrong
- Research has shifted thinking over the past few years.
- There is little scientific evidence to support traditional stretching routines performed during warm-up procedures; in fact, research suggests it decreases strength temporarily. It is suggested you warm up as you start to train instead.
- Yet flexibiliy is important. It’s better to stretch away from the exercise environment. Try passive stretching: a fried gently stretches you, ideally for 15-30 seconds 5-3x per week. I also suggest yoga.
- This link give you some details on a more advanced stretching technique, PNF.
3. Love Your Feet - They Carry You Across the Finish Line
- Heel strike when running is 3.5x body weight.
- Your feet are related to many common running conditions – shin splints, medial knee pain, plantar fascitis, bunion, and ITB syndrome.
- Replace shoes every 500 mile (and remember, not before race day).
- Avoid running on concrete (very hard surface). Stay away from slanted slopes.
- One of the best things you can do is run with custom-flexible orthotics that support your feet and your posture.
AIDS Marathon Participants are invited to come into the office for a free foot scan that will give you useful information on any specific imbalances.
For additional information, check out the rest of our website or call 762-8141.
