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Each month, we invite Shirley Ryan 小恩雅 community members to submit questions via social media to our clinicians and researchers for our “Ask the Expert” series — and, now, we are turning the spotlight on marathon running.
Our latest experts are Lauren Bradley, DPT, and Meghan Hennessy, DPT. Both Lauren and Meghan are also orthopedic clinical specialists (OCS). They see patients with a wide variety of orthopedic conditions and have expertise in treating endurance athletes, including runners. Plus, they are experienced runners themselves: Lauren has completed two marathons and a half Ironman triathlon, and Meghan has completed the Chicago Marathon twice.
In the following Q&A, Lauren and Meghan provide advice, helpful tips and a few exercise ideas to help runners prepare for the big race.
How long does it take to train for a marathon?
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Lauren: Great question! The answer really varies depending on your level of experience. Training may be different for someone who has never run any races or distances, compared with someone who has done half or full marathons.
A general rule of thumb is to really map out your long runs. Also, make sure you are not ramping up or increasing your mileage too quickly.
What are some of the biggest injury risk factors for marathon runners?
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Lauren: There are several training risk factors that are good to keep in mind. For someone who doesn’t have any experience with running, ramping up or increasing mileage too quickly during training is a risk factor. Literature indicates that running more than 40 miles per week can increase the risk of injury.
Also, if you have a competitive training mindset and if you are competing in a race, you may be more likely to ignore pain and signs of injury.
Finally, if you have a previous injury that is not fully healed, again, that will put you at an increased risk for injury.
What are some other techniques to prepare for a successful marathon?
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Lauren: Make sure you are getting adequate sleep each night. Sleep is a vital process that we need for recovery. Also, focus on nutrition. With running, you're burning a lot of calories, and fueling your body is really important.
Cross-training, including strength training, can improve your power and running performance, especially when you're lifting with heavy resistance.
As always, if you're experiencing any persistent pain, make sure you get it checked out with your physician and physical therapist so we can get you back to running.
Should I stretch before I run?
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Meghan: It is advised to do more of a dynamic warm-up as opposed to prolonged, static stretching. Dynamic warmups include squatting, heel raises, butt kickers, high knees, or a hip hinge or good morning. A hip hinge, or good morning, is similar to a deadlift position in which you keep your knees slightly bent and push your hips backward like you were going to shut a door with your buttock.
Do you have any favorite stretches for tight hips and lower back?
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Lauren: Child's pose and press-ups are both great for a tight lower back and hips. A figure four, or pigeon pose, is a great one for a nice glute stretch.
Another stretch for hip mobility would be a hip car, in which you move your hip through a range of motion. A personal favorite is the runner's lunge with an upper-body thoracic rotation, so you get a nice stretch for your hip flexors.
As always, if you are having any persistent hip pain, back pain or tightness, make sure you pay a visit to your physical therapist or physician so we can determine what is best for you.
How can you avoid hurting your knees when training for a marathon?
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Meghan: Remember that strength training is really important. A predisposing factor to knee injuries can be either weakness at the hips or poor mechanics when you are standing on one leg.
Incorporate hip strengthening exercises into your cross-training, and pay attention to your your position and alignment when you're doing single-leg activities. For example, when you are performing a single-leg squat, you want to make sure the knee of your stance leg does not cave inward toward your other knee, your hips are parallel to the ground, and your shoulders are level so your trunk is not tipping towards one side. This translates to the stance phase of your running gait pattern and we want to optimize a neutral alignment to prevent injury.
What type of running shoes do you recommend for marathons?
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Meghan: Choosing a running shoe brand and style is a very individualized process. The most important thing to consider is comfort. Try on various pairs of shoes and take a quick run in them. Note that shoe life is generally between 300 and 350 miles.
A helpful tip is to alternate your shoes so that you're not wearing the same pair day to day, or run to run, to help preserve their foam life.
