This article was published on April 16th, 2012
During marathon training your body will go through periods of stress and rest. It’s extremely important to listen to your body before, during and after each run. Your body will give you signals if something is wrong, or if you’re ready for your next training period.
Do not run if you experience bruising, swelling, intense pain during or after your run, or if you have to dramatically have to alter your form in order to run.
At the start of your run, if you experience pain but it gradually disappears while you run, it’s safe to continue to run. Warm-up by walking, start off running at a slower pace, and stretch well post-run.
During your run, if you experience pain, try taking a quick stretch break, then go back to running. If that does not work, stop running before injury occurs. Spend more time cross-training and consider investing in new shoes with different padding.
For pain that starts post-run, ice immediately. I will reduce blood flow to the injured area and reduce inflammation. Use ice for 10 minutes on, 60 minutes off. Repeat as often as required. Do not use ice directly on skin. Place ice in ziplock bag and wrap in a towel, then apply to injured area.
For chronic pain, where inflammation is not present, apply heat to the injured area, 10 minutes on, 60 minutes off. This will increase blood flow to the area and speed up the healing process.
To train injury free, respond to pain and aches immediately by seeking treatment or modifying activity. Slowly increase activity distance and intensity by 10% maximum each week. Stretch well after each run and take rest days on a regular basis.