Competing in a race like the LA Marathon is exciting, but also puts your body through stress. Injuries from running 26.2 miles are common but can be avoided, according to Paige Dyrek, DO, a physiatrist in the Department of Orthopedics in the UCLA Division of Sports Medicine.
A lifelong athlete, Dr. Dyrek grew up playing most sports, including Division 1 soccer in college. Dr. Dyrek’s athletic injuries and desire to be active fueled her interest in a sports medicine career. She treats athletes of all activity levels who are sidelined with musculoskeletal injuries and is passionate about helping others meet their fitness goals. She is also an avid recreational runner and is training for her first marathon.
In this Q&A, she offers tips for keeping your body in tip-top shape when you train for and complete the marathon.
How important is it to slowly increase speed and distance during runs?
A common mistake that runners make when training for a marathon is ramping up mileage too quickly. This can lead to overuse injuries. Most marathon training programs range from 12 to 20 weeks.
A general rule, particularly for novice runners, is to increase weekly mileage by no more than 10%. This allows the body to adapt.
Do you have pointers about warming up and cooling down?
Runners often forget about a basic warm-up and cool-down. These are both essential for injury prevention. A pre-run warm-up as short as five to 10 minutes increases heart rate and gets muscles ready for activity. A good warm-up should have dynamic movements such as high knees, forward skips and walking lunges.
Cool down after your run by slowing your pace to a light jog or walking for five to 10 minutes. Then, do static stretching. Stretches can include hip flexor stretches, lying hamstring, downward-facing dog and standing quadriceps stretches.
What causes the most common running injuries?
The most common running injuries are related to overuse. They include shin splints or bone stress injuries, iliotibial band syndrome, patellofemoral pain or runner’s knee, and Achilles-related pain.
Although there are many health benefits to running, too much running without enough recovery can lead to injury and burnout. Instead of running every day, do other activities including cross-training and strength training, and take rest days.
Speaking of rest days, how important are they?
Embrace the rest days! Anyone training for a marathon — from novice to experienced runners — should work rest days into their weekly training program. These days help prevent injury and burnout. Rest days are equally important as the days when we’re putting in the hard work!
How should runners approach strength training to help avoid injuries?
On average, runners should include two strength-training sessions per week in their regular training program. These sessions are ideally done on non-running days, separated by 48 hours. They can start with bodyweight exercises, progressing to using weights or resistance bands as these exercises become easier. Core and lower body strength exercises are essential. Upper body conditioning should also be done to optimize running efficiency.
What’s a common mistake runners make with their running gear?
Running in old shoes! Proper footwear is key in reducing your injury risk. Make sure your shoes fit your foot properly, have adequate support and are replaced every 300 to 500 miles. For example, if you’re running 20 miles per week, expect to replace your shoes every four to six months.
Why should you listen to your body when something doesn’t feel right?
Listening to your body and understanding the difference between normal activity-related discomfort and pain that is pathologic is important for injury prevention and management.
General soreness after a run can be normal. But if you have pain that continues to worsen during activity, continues even after a couple days of rest, or is associated with limping or swelling, you should seek prompt medical attention.
