Did you know more than 56 marathons are scheduled in Canada for 2020? Likely, athletes, semi-professional runners, and even amateurs who indulge in sports for recreational purposes may find themselves drawn to the idea of taking part in one.
With over 40,000 participants running side by side in last year’s Ottawa Marathon, the numbers are expected to be much bigger this year too.
Unfortunately, a strong resolve isn’t enough to get you past the finish line. Sticking to rigorous training and diet that can improve your body’s range of motion is of utmost importance too.
If you’ve decided to run for a marathon, here are a few tips to help you train for one in time.
Build your stamina
Whether you’re new to marathon running or take part in the races annually, building up your mileage, stamina, and the overall strength of your body can go a long way in helping you prevent sports injuries. You could start by extending you run by 1 to 2 miles each week to gradually but steadily get in shape. By devoting at least 3 to 4 days a week to training for up to 3 months, you will be able to rely on your base-line fitness during the marathon. You could also opt for a professional personal trainer.
Nutrition is one of the most important things you should focus on. Your diet gives your body the fuel to run on and it also helps you stay in shape. With rigorous training and exercising, your body will be burning up energy quicker than ever, and that’s when you’ll need essential nutrients to sustain yourself. You could incorporate a protein and fibre-rich diet in your routine, and increase carbohydrate intake as you get closer to the day of the marathon.
Putting in miles and consuming the right essential nutrients is only half the work. The other half focuses on ensuring that you have recovered from the training and that your body has had enough time to heal. This step involves getting enough sleep, staying hydrated, stretching after every training or running session, warming up before exercises, and letting your mind adjust to the changes in your body.
Don’t overdo it
You may be inclined to keep training until the marathon, but you mustn’t overdo it. With strenuous exercises and not enough time to recover from them, your body may be weaker than you think. You could also have muscle and joint pain that could ultimately hamper your productivity and increase the risks of sustaining a sports injury. To balance it out, opt for sports physiotherapy and massage therapy. Not only will it help you get rid of sore muscles, but it will also increase your range of motion, improve your blood circulation, and allow your body to heal.
If you need assistance in training for a marathon, we can help you!
Contact Our Professional Sports Physiotherapists and Personal Trainers in the Greater Toronto Area!
At Sports & Exercise Medicine Institute, we offer offers manipulative sports physiotherapy, sports massage, and prescription orthotics for effective recovery and improved performance.
We are a premium sports medicine centre in the Greater Toronto Area and offer services such as injection therapy, foot pain orthotics, treatment, custom knee braces, and non-surgical treatments for back pain.
Contact us to schedule a consultation today.