Staying Injury Free by Sinead Moffatt MISCP

   Warm up & Stretching Advice for Marathon Runners

Athletes are encouraged to perform a dynamic warm up before exercising.

This prepares their body for training by gradually increasing their heart rate, breathing rate and body temperature. A dynamic warm up should include gentle jogging, stride outs and dynamic drills such as heel flicks and high knees. Runners should also incorporate dynamic stretching into their warm up. Dynamic stretching involves using large muscle groups through the ranges of movement and speeds required for the athlete’s sport. Dynamic stretching increases tissue temperature, tissue elasticity, circulation and oxygen to muscles. Examples of dynamic stretches are lunges, walking hamstringl, trunk rotations and squats.

 

  High Knees Heel Flicks Trunk Rotations

Static stretching involves stretching the muscle to the point of tension and holding for approximately 15 seconds. Each stretch is repeated 2-3 times. Focus should be on the main muscles used when running. Static stretching should be performed after running to reduce muscle tension, increase muscle length and aid recovery. See illustrations below for some examples of static stretches.

 

  Quadriceps Hip Flexors Calf Muscle

 

  Deep Calf Muscle Hamstring Buttocks

Active stretching is proven to increase long term flexibility, and joint range of motion. It involves contracting the opposing muscle group to allow the target muscle to relax. For example, lie on your back use the quadriceps muscle at the front of your thigh to raise your leg in order to stretch the hamstring muscle at the back of your thigh. You may use a towel or piece of elastic band to gently enhance your stretch. Hold for 3 seconds and repeat 6-10 times.

Foam rolling involves using a small piece of equipment known as a foam roller to self release muscles that tighten during running. By alleviating muscle tightness foam rolling helps prevent the onset of running injuries. Roll the ‘tender’ spot over the foam roller, holdingg each ‘tender spot’ for approximately 30 seconds. Spend approximately 1-2 minutes on each muscle group. See below for some examples of foam rolling.

 

  Iliotibial Band Release Calf Muscle Release

 

 

  Quadriceps Release Gluteal Release

 

  Key mistakes Runners make

The following advice is provided to help you avoid some of the key mistakes athletes make when training for a marathon.

 To minimise the risk of injury, muscle aches and ‘niggles’ build your mileage up gradually! Never increase your mileage by more than 10% in a week. Never increase both speed and distance in the same week. If the increasing mileage proves too tough, take an easy day/rest, this allows your body to refuel & recover. Vary your running surface and direction of your runs. Do at least 50% of your running on soft surfaces (trails, park, grass, forest) and the rest on the road/track. Include cross training into your programme with cycling, swimming or rowing, this allows the ‘running’ muscles to rest while maintaining/progressing your fitness. Include resistance & core training into your programme, this will aid in preventing low back and lower limb injuries. Replace your running shoes regularly; look under the soles for wear and the mid-sole for over compression. It is a good idea to vary between two pairs of shoes during marathon preparation. Go to a specialist sports shoe shop for advice on the best running shoe for your foot type, it’s an essential expense. Always warm up adequately to prepare your muscles, and joints for your training/race. Always perform static stretches after running to minimise muscle soreness and joint stiffness. This also prepares your body for your next running session. Keep a training diary. If you do sustain an injury it will allow you to review your training prior to the injury and help you prevent the same pitfalls in your next programme. Never run if you feel unwell; and do not attempt to catch-up on lost mileage after an illness/injury. This can cause further damage and result in a longer period off running. Better 3-4 days rest than 3-4 weeks of frustration. Listen to your body, it’s usually right!

This article was compiled by Sinéad Moffatt MISCP. Sinéad is a member of the Chartered Physiotherapists in Sport and Exercise Medicine. She currently works extensively in sport from

 Bodyworks Physiotherapy & Sports Medicine Clinic, Baggot St, Dublin 2 (01) 6788947. 

Chartered Physiotherapists are health professionals allied to the Medical Profession and carry a university qualification. The title “Chartered Physiotherapist” and the initials “M.I.S.C.P.” indicate that a physiotherapist is a member of the professional regulating body the Irish Society of Chartered Physiotherapists. You can directly contact a Chartered Physiotherapist or your G.P. can refer you for a consultation. More information can be found at www.iscp.ie, the Golden Pages or contact the ISCP directly at 01-4022148.