Health Matters: Stay Injury Free this Marathon Weekend

Marathon weekend is just days away, but to make sure it’s an enjoyable one, avoiding injuries is key.

Running is one of the most physically demanding forms of exercise for your body.

With marathon weekend approaching, listening to your body is the top piece of advice to a happy, healthy marathon weekend.
 
 As runners toe the line for this weekend’s marathon, many of those runners have miles and miles of training under their belts.

And all of those miles can add some unwanted wear and tear to your knees.
 
“Running is an excellent activity to exercise and maintain fitness but like anything I think you want to enjoy all good things in moderation,” says Essentia Health Orthopedic Surgeon, Dr. Steven Lantz.
 
When it comes to staying injury free, Maddie Van Beek knows a thing or two.

She has worked at Beyond Running for the past five years.
 
“Not just focusing on your legs but focusing on your core, focusing on different injury prevention like foam rolling, icing, different things to take care of your body,” says Beyond Running Manager, Maddie Van Beek.
 
But what happens if it’s too late to prevent an injury?
 
“If it hurts while you’re doing it that’s your warning sign that you should back down and kind of take it in stages rather than try to progress too rapidly,” says Dr. Lantz.
 
Dr. Lantz says normal muscle aches and soreness after a run is expected, but if you’re experiencing pains that increase with activity, pains that involve swelling or any sharp pains or muscle locking you may want to slow down.

Another suggestion, make goals.
 
“There’s a reason why they have a full marathon, a half k, a 5k, a walk, even a bike and you have to decide where you’re at,” says Dr. Lantz.
 
When preparing for a marathon, most runners start out at 35 miles a week.

The miles can add up but one of the keys to staying healthy: have good shoes.
 
“Everybody’s feet are different; everybody’s stride is different so what might be a great shoe for one person might not work at all for another person,” says Van Beek.
 
When the gun goes off this Saturday, just remember from good shoes to a long stretch: those extra efforts can determine whether you’re in the race or on the sidelines.
 
Dr. Lantz also suggests when training to run on softer surfaces.

He says constantly running on concrete, can lead to injuries.

He also suggests warming up before your run and icing after your run.