Training for a marathon? Here's how to stay injury-free
Friday 12 August 2011
If you're training for a marathon this year, chances are you'll want to avoid common problems such as sprains, aches, and even chafed nipples and lost toenails. Chicago-based orthopedic surgeon Dr. Benjamin Domb told Relaxnews on August 10 his tips to staying in good form while pounding the pavement.
"Make sure the shoe fits, or go barefoot," said Domb. Marathoners should try training barefoot or with thin shoes to learn how to take the impact out of their running form. Well-padded and well-fitted running shoes appropriate for your foot-type (high arch, flat foot, or normal arch) can make a huge difference in preventing injury, he adds. Runners should buy and use the shoes four to six weeks prior to the marathon.
Also, watch your hips. "Everyone has a different natural rotation of their hip and it is important to run using that natural hip rotation," said Domb, who is one of Chicago's leading experts in a minimally invasive procedure known as hip arthroscopy. Some people should run with their feet pointing straight forward, while other people are naturally pigeon-toed or duck-footed. "Don't fight nature," he adds.
Also be sure to supplement your running program with stretching. Try yoga or Pilates to keep your limbs loose and injury-free. Domb also recommended mixing up your routine to incorporate cross-training, strength training, and low-impact training such as swimming, cycling, or elliptical machines, in addition to your running regimen.
To protect your toenails, make sure to wear quality shoes and good socks that don't move around and rub when you run to allow your feet to breathe and stay dry. For uncomfortable nipple chafing, Domb recommends wearing adhesive bandages or plasters.
For more tips on staying injury-free when running: http://www.runnersworld.com/channel/0,,s6-241-0-0-0,00.html
Life & Style blogs
Android One handsets launch in India: £65 apiece with cricket scores baked in
Students in the south east of England gain the most weight in their first year
Jennifer Lawrence nude pictures leaked: Reddit removes 'The Fappening' board dedicated to sharing naked pictures of celebrities
A bottle of wine a day is not bad for you and abstaining is worse than drinking, scientist claims
Vogue under fire for 'Big Booty' article
- 1 Scottish independence: Ireland since 1919 is a lesson for Scotland in what a Yes vote means
- 2 Thailand deaths: Pair's bloodied bodies found naked on Koh Tao beach
- 3 Lego breaks out of the toy box and heads for the gallery
- 4 Julian Assange and Edward Snowden join piracy mogul Kim Dotcom’s political campaign in New Zealand
- 5 Daniele Watts: Django Unchained actress detained by Los Angeles police after being mistaken for a prostitute
£40000 - £45000 Per Annum + benefits: Clearwater People Solutions Ltd: Project...
£350 - £425 Per Day: Clearwater People Solutions Ltd: Project Manager - 3 mont...
£18000 Per Annum: Clearwater People Solutions Ltd: ***EXCELLENT OPPORTUNITY FO...
£85 - £130 per day: Randstad Education Chester: Year 4 Teacher - NestonRandsta...