Injury Prevention & Training Tips for
Marathon Runners
The following information is intended as a guide in the aid of injury
prevention whilst training for the marathon.
Injury Prevention Topics:
 Warm up and Cool down routines.
 Training Tips
 Common injuries
 Injury Management
The Warm Up!
Warm up routines are a crucial part of any exercise or sporting
activity. The importance of a structured warm up should not be
underestimated when it comes to the prevention of sports
injuries.
A general warm up should consist of light physical activity with
a duration of 10 – 15 minutes. The aim of the warm up is to
elevate the heart and respiratory rate, which in turn increases
the blood flow and helps with the transportation of oxygen to
the working muscles.
A good warm up routine may consist of the following:
 Jogging ( 3 - 5 minutes)
 Range of motion exercises for all joints ( 3 minutes )
 Long strides and knee lifts ( 2 minutes )
 High knee jumps, star jumps and push ups ( 3 minutes )
Striding Knee Lifts
Jumping Jacks
High Knee Jumps
Push Ups
The Cool Down!
Many people dismiss the cool down as a waste of time, or simply
unimportant. In reality the cool down is just as crucial as the
warm up if you wish to remain injury free.
The main aim of the cool down is to promote recovery and
return the body to a pre-exercise, or pre-workout state. During
strenuous activity, the body goes through a number of stressful
processes; muscle fibres, tendons and ligaments get damaged,
and waste products build up within the body. The cool down,
when performed properly, will assist the body in it’s repair
process, and one area the cool down will specifically help with is
post-exercise muscle soreness commonly known as DOMS (
Delayed-onset muscle soreness). This soreness is usually
experienced a day after the run and is caused by a number of
factors. During exercise, tiny tears called microtears develop
within the muscle fibres. These microtears cause swelling of
the muscle tissues which in turn put pressure on the nerve
endings and result in pain. When exercising the blood pumps
large amounts of oxygenated blood to the working muscles,
when the oxygen and nutrients are used up the muscle
contraction push this blood back to the heart to be reoxygenated. When exercising stops, so does the force that
pushes the blood back. This blood as well as waste products like
lactic acid stay in the muscles causing swelling and pain, ( also
known as blood pooling ). The cool down prevents this by
maintaining the blood circulation to prevent pooling and removes
the waste products from the muscles.
Static Stretching
This is a very safe form of stretching. There is a limited threat
of injury and is extremely beneficial for overall flexibility. A
static stretch should be performed by taking the muscle to the
point of strain ( not pain ) and holding at that point for 30
seconds. This should be completed 3 times for each muscle.
Stretches should be performed for all major muscle groups in
the body, but more specifically for runners, the following
muscles are a must!
Gluteal Muscles
Hip Flexor Stretch
Hip Flexor Muscles
Quadriceps Muscle Stretch
Hamstring Stretch
Deep and superficial Calf Stretch
Illiotibial Band Stretch
Foam Rolling
The foam roller is a great tool for the prevention of injury and to
release tight muscles caused by running. Hold each tender spot for
30seconds and then roll over the muscle. Spend 1 – 2 minutes on
each muscle.
Core Strengthening
Your “core” refers to your stomach, back and buttock muscles. Core
muscles work to support the spine and pelvis and maintain your
posture during activity. A strong core helps you to run more
efficiently and reduces the amount of energy required to cover your
distance. Core exercises should be performed on your rest days or
when you are doing your shorter distances. Correct technique is
more important than high repetitions when performing core
exercises.
Advanced Core Exercises Using a Foam Roller
Training Tips
 Wear suitable runners for your foot type. Have a gait analysis
done before purchasing your runners. Most reputable sports
stores offer this service.
 Never do two long runs back to back
 Never increase your speed or distance by more than 10% in one
week
 Vary the surface you run on by roughly half on softer ground
and the direction of runs on track.
 Do not run if you are unwell
 Ensure that you take your rest days
 Include resistance training in your programme to strengthen
key muscle groups.
Recovery Tips
 Always perform a cool down
 Regular foam rolling.
 Use ice baths or pool sessions after long runs
 Consume carbohydrate and protein snack & drink within 15 mins
of your run and a balanced meal within 2 hours.
 Have regular massages to help with recovery and loosen tight
and sore muscles.
Common Running Injuries
Injury Management
Seek help immediately if you suspect serious injury such as torn
muscle, tendon or fracture. If you have a niggle that doesn’t go away
after 3 – 5 days contact your Physical Therapist for assessment and
treatment.
For the first 0 – 72 hours use the P.R.I.C.E. regime, avoid heat,
alcohol, vigorous massage and moderate to intense exercise.
P.R.I.C.E. Protocol
Protect
the injured area eg. Crutches
Rest
the damaged area to prevent further injury
Ice
20 mins every 2-3 hours for the first 72 hours to
minimise bleeding and reduce pain
Compress the injured area to limit swelling using a compression
bandage
Elevate
the injured area above heart level to slow the blood flow
to the injury site.
Motion Physical Therapy, Unit A5 Airside Enterprise Centre, Swords Co.Dublin.
Phone 086 8559238 email: [email protected]