It’s marathon season and it’s time to stay healthy and reduce the risk of injury as we enter the fall race season. 

Running a marathon isn’t all about logging the miles, but it is about staying strong and healthy through the high mileage weeks and as you enter a taper. 

Here are a few tips that you can do to improve your marathon readiness:

• Follow a plan

  • If you’re running a marathon this fall (or even next spring), hopefully you’ve already created a plan that is 12-20 weeks long (depending on your skill level and desired outcome); this plan should include:
    • Mileage and days of running per week
    • Cross-training schedule
    • Rest & prehab days

• Prehab days:

  • PT isn’t just for the injured. At Release PT we are happy to help with your pre-tweaks. Maybe you feel some tightness in your hips or low back or ankles while you’re running and want to prevent an injury. Schedule a session at Release PT to go over mobility exercises, strength exercises or get some manual therapy to work out your tweaks before they become injuries. 

• Strength training:

  • Do not forget about strengthening. Although getting the miles in is important, staying strong to prevent injury is more important. Your PT or coach can help guide you in what exercises may be most beneficial to add to your program.
  • A few examples of exercises that may be beneficial for a runner
    • Runners lunge
    • Single leg glute bridge
    • Bird dogs 

• Schedule a post-race PT session

  • Get ahead of your post race recovery; it is never too early to plan for getting your back, hips, knees and ankles back post race. Your PT can help guide you in proper recovery and mobility to keep you injury free. 

Now for the race day plan: 

Stick to your plan: No new gear or fueling strategies.

Warm up properly: Light jog, dynamic stretches, mental prep.

Pace yourself: Start slower than you think you should.

Recover well: Take two (or more) weeks off from running post marathon, cross train, yoga, mobility are great, but stay away from running. Try PT for some recovery if you need!

Release PT is here to help with your fall (or spring) marathon training plan. Whether you’re 2 weeks or 2 years from your first marathon, PT is a great additive to your training. Schedule your treatment today, and good luck with your training. We’re cheering for you.