The thought of running your first marathon can be nerve-wracking. One thing that can alleviate anxiety around your first marathon is an effective training plan. This will include a mixture of long runs, speed work, and rest days.
A typical training plan will take place over 16 weeks, building up your strength, speed, and endurance gradually. For a sample plan that includes base runs, long runs, and rest days, check out the Runstreet blog. Sticking to a plan like this, which gradually increases mileage, is key to preventing injuries.
This article will offer more tips on how to prepare to run your first marathon with confidence.
How Can Physical Therapy Help in Marathon Training?
Another vital component of your marathon training schedule is physical therapy. Training is not just about completing the course but making sure your body performs at its best and with minimal chance of injuries. Physical therapy can help you reach these goals as you prepare to run your first marathon.
Physical therapists can offer a personalized approach to your marathon prep with tailored training plans and injury prevention strategies.
Here at JAG Physical Therapy, we provide athletic training and injury prevention programs for the novice marathon runner. We also offer a range of therapies, including manual therapy, to help with specific areas of concern.
What Are the Common Injuries in Marathon Training and How Can Physical Therapy Prevent Them?
Typical injuries that occur during marathon training include:
- Back injuries
- Achilles tendinitis
- Bursitis
- Sprain
- Shin splints
- Runner’s knee [Note to client: Link to blog post on runner’s knee (not published yet).]
- IT band syndrome
These types of injuries are commonly caused by:
- Failing to have a training plan
- Not sticking to your training plan
- Increasing activity too quickly
- Failing to warm up and cool down adequately
- Being unaware of your changing nutritional needs
- Forgetting about strength and rest days
Physical therapy can help you avoid these injuries through targeted exercises and techniques. Your therapist will guide you on proper stretching methods, strengthening exercises, and gait analysis as part of your plan.
How Do Nutrition and Hydration Impact Marathon Training and Recovery?
Ensuring that your nutrition and hydration levels reflect your increased activity during marathon training is vital.
A physical therapist can work with you on nutrition and hydration, creating a personalized diet plan to complement your training schedule.
Here’s what you can do yourself to fuel up for your marathon:
Before
- Find out what nutrition and hydration are provided on the day of the marathon to help you plan.
- Create a nutrition plan with the help of a physical therapist.
- Eat more carbohydrates in the week leading up to the marathon to keep energy levels up.
- Eat a carb-rich breakfast 3 to 4 hours before the start of the marathon.
During
- Regularly consume the drinks offered at stations throughout the course.
- Take small food items like gels, energy bars, or jelly beans with you to eat as you run the course.
After
- Eat dried fruit and bananas to replace carbohydrates.
- Choose antioxidant-rich foods like berries to help combat muscle soreness.
- Reach for hydrating foods like watermelon, cucumber, and tomatoes.
What Recovery Techniques Do Physical Therapists Recommend Post-Training and Post-Race?
Physical therapists can advise you on a range of recovery techniques to help your body recuperate after your marathon. Here’s our pick of the best ones:
- Take a short nap after the marathon to give your body a chance to repair.
- Get a sports massage to limit muscle damage and soreness.
- Continue with gentle activities like walking and swimming in the days and weeks after the marathon.
- Don’t rush back into running after the marathon. Give your body 3 to 4 weeks to recover before starting again.
Schedule Your Marathon Training Consultation with JAG Physical Therapy
If you’re planning your first marathon, be sure to reach out to the professional therapists here at JAG Physical Therapy. Our team offers personalized marathon training programs to help you reach your goals efficiently and safely.
Give us a call today to know more about how our experts can guide and support you throughout your marathon journey.