The number of runners who get hurt during marathons are increasing. In fact, the injury rate is quite alarming, leaving you with the question of why they’re susceptible to getting hurt. While marathons can be considered as a physical activity good for health and well-being, there are still instances when you can get injured by it. To avoid a personal injury during marathons, here’s what you need to consider beforehand.
Common Running Injuries to Remember
Keep in mind that when you push yourself too hard in the running, injuries may more likely happen. Also, the manner by which your body moves increases the likelihood of getting injured. Take a look at these common running injuries and how to avoid them:
This a typical running injury you should always watch for. It arises when the cartilage in your kneecap is misaligned – and when it happens, you’ll feel an excruciating pain around your knee. You can treat it by going up or down stairs, and even squatting.
This is a type of injury caused by working too hard before your body is prepared for a new activity. It’s a small crack in the bone that makes it painful and uncomfortable. To alleviate the continued stress in your bone, take as much rest as possible.
In this type of injury, the pain occurs in front or inside of the lower leg. It also happens when you quickly change your workouts such as increasing the number of days of running.
While running injuries are avoidable, it’s still important to be wary of the common types of injuries. That way, you’ll be given the knowledge on how to prevent them as much as you can while having your marathon activities.
Things to Do to Avoid a Personal Injury While Running
Warming up and building your body gradually – you’ve heard it all before. But, after doing all of these, the possibility of having running injuries remains high. For instance, you might be doing the wrong thing after all, which is why you still end up getting injured in the end. To ensure an injury-free marathon experience, below are the tips you can consider while running:
Stretch all the way. While stretching is a usual warm-up you can use before doing the actual activity, it’s best to do it in the right way. You should take note that stretching can help your body prepare for the actual physical activity. Remember, you shouldn’t underestimate the power of stretching before and after running. Begin your warm up with a brisk walk followed by stretching. The examples of which are walking lunges, ankle circles, knee highs and leg and arm swings.
Listen to what your body says. Don’t take your body for granted. Always listen up. It’s expected that your body will most likely experience aches and pain after running. However, you should be aware of persistent pains as these can be symptoms of a potential injury. If the aches you’re feeling don’t easily subside, it may be about time to consult a doctor for proper medication and treatment.
Do strength training regularly. One way to avoid injuries during marathons is doing a strength training. Commit to a strength training regimen to improve your running performance as well as to reduce potential injury risk. For example, you can test the strength of your body by repetitively lifting weights along with jump training exercises.
Find the right shoes. Using the right shoes for your running activities can help you avoid the threats of getting injured, which is why try to look for the perfect shoes for you. There are several ways which you’ll be able to find the appropriate footwear for a marathon.
You only have to identify what type of arch your foot has. Once you’ve determined this, you can begin searching for the correct running shoes for your foot.
Another injury prevention tip you can make use of is buying two pairs of shoes. If you run every day, it’s recommended that you alternate your shoes so that it won’t hurt your foot so much. Keep in mind, the sole of your shoes is compressed when you run daily – and in that time, your shoes can’t support you adequately.
Don’t go overboard with your body workouts. Work-out is vital when you’re preparing for a running race. In fact, you always put your full effort into your fitness and training. However, too much of these can also predispose you to injury risks.
In most cases, don’t do too much of your workouts as it can only lead you to get injured. Try to control the level of your workouts so that your body won’t be overly stressed. Allow your body to rest, eat healthy foods and refrain from exposing your body to too much exhaustion because of extensive workouts. Doing these can go a long way to prevent injuries which may cause economic, mental and physical trauma.
To have pain- and injury-free marathons, you shouldn’t be too hard on yourself as it can only increase your chances of having injuries. Try to take it slow and always do the right thing. If you’ve had a personal injury arising from a running activity, take time to consider speaking with an experienced lawyer like the ones here, who can tell you whether you have the legal right of compensation for the injuries you’ve suffered.
Timothy is a budding law writer who enjoys all aspect of the law industry. He’s currently studying to become a lawyer and is applying his law knowledge into what he writes about. He spends time with his friends and swimming in his spare time.