Make sure your equipment and clothing are comfortable
No doubt you will have been training for at least a couple of months up to this point, and in doing so your clothing and especially your shoes may be looking and feeling worn out. According to ASICS Podiatrist and PRO Team Member, Clifton Bradeley, you should change your running shoes after 450 to 550 miles, meaning that your shoes may need replacing before the marathon – so now’s the time to do it! The worst mistake you could make is changing your shoes right before the race, as they will not have been worn in properly and may cause a whole host of problems during the race or even prevent you from finishing at all!
The same rules apply to clothes and other equipment; just stick to what you know. By this point, you will know which clothing is comfortable to train in, if anything causes chafing when you run or which equipment helps you get the best out of your run. Just don’t take any chances by trying out something new right before the race!
Support muscle and joint pain
Staying alert to looming injuries is vital during the last month of training, as any injuries which are ignored may prevent you from completing your race. If you are experiencing muscle pain, Kinesiology Tape such as NeoTape can be a great solution. There are numerous different taping techniques to try, depending on where you are experiencing pain. If NeoTape could be of interest to you, find out more about it and some of the suggested taping techniques here.
Alternatively, a support could be a great solution for minor injuries. Supports such as the Neo G Stabilized Open Knee feature metal stays on both sides to give flexible support, and an open patella design and stitched buttress to reinforce support to the patella. By choosing a support suitable for your injury, you can help to ensure your injury doesn’t worsen and avoid difficulties during training and your race. Remember however, don't persist with training if injuries worsen, as you may damage your bones, joints or muscles - listen to your body.
Take time to rejuvenate
Taking time to rehabilitate muscles and joints is just as important as training at this point. Tapering your running two to three weeks before the marathon is often recommended, and for good reason. If you push yourself hard all the way up to race day, by the time you come to race, your body will be exhausted both inside and out.
Tapering your training regime to slightly shorter runs in the final weeks can help to give your body a well-earned rest so that you can optimise your running on race day. Another way to rejuvenate is to incorporate light stretching and therapies, such as Hot and Cold Therapy, into your training regime.
By stretching before and after training, you can reduce the risk of pulling muscles and causing other injuries from not warming up properly. You can do simple, at-home stretches to warm up, but exercises such as Yoga and Cross-training are also beneficial for maintaining muscle flexibility between runs. Additionally, using Heat Therapy to warm and prepare muscles and joints prior to a run and Cold Therapy following a run to reduce swelling, can help to keep muscles and joints in good shape in this crucial month before the race.
Remember: Information on this blog is for informational purposes only and is not intended to serve as a substitute for consultation, diagnosis, and/or medical treatment.
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