RUNNING A MARATHON: Preparation is Key

to Avoiding Injury on Race Day

An injury can become a runner’s ultimate race-day spoiler. But there are simple things you can do during training that can help you avoid injuries while you run.

Dr. Alessandra Falk, orthopedic surgeon specializing in foot and ankle surgery at Houston Methodist Orthopedics & Sports Medicine at Sugar Land, breaks down steps you can take during training to minimize pain and injuries.

Choose Proper Footwear

Rather than wear shoes that are too new, too old or just aren’t right for your foot, visit a specialty running-shoe store where the sales staff is knowledgeable about what shoe type works best for your running style and who can size you appropriately. Keep in mind, sock type can also be important in avoiding blisters.

“Proper running shoes are key when training for and running long distances,” Falk said. “Wearing the wrong shoe can increase the potential for injury.”

Race-day tip: On the morning of the race, wear shoes and socks you know you can run in comfortably.

Assess Your Fitness Level

An assessment provides a benchmark of your fitness based on strength, flexibility and cardiovascular endurance to help you set realistic training goals. Ask a certified trainer how to perform an assessment and set training goals.

Race-day tip: Don’t suddenly increase the number of miles you run. Make sure you have a plan too ramp up the mileage appropriately to avoid injury.

See an Orthopedic Specialist

Don’t let your running injury go untreated. Schedule an appointment with an orthopedic specialist by visiting houstonmethodist.org/orthopedics-sl or by calling 281.201.0409 .

Cross Train

Overuse injuries can easily occur if training only includes running. “Cross-training is beneficial because it allows you to continue training and increase cardiovascular endurance while giving your running muscles a break,” Falk explained. “Add other workouts like cycling, strength training or swimming to break up your routine.”

Race-day tip: Cross-training before race day increases your overall flexibility and strength.

DON’T SKIP STRETCHING

“An easy way to reduce your injury risk is to make stretching a part of your daily routine, not just before training,” Falk emphasized. Develop a routine that involves stretching the major muscle groups of both your upper and lower extremities. Race-day tip: Make time for stretching before and after your race. •