Posts Tagged ‘Running’

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Preparing For a Race – Tapering Your Training

Sunday, December 20th, 2009

Training hard in the two weeks prior to your race, particularly if it is a marathon, will not increase your fitness. In fact, you could spend this time in bed doing nothing at all and it would still not decrease your fitness. Taper or scale back your running during this period to avoid pre-race injury, maximise glycogen storage and preserves muscular freshness.Why taper your trainingTapering involves scaling back your running distance and effort level, and many world records have been set when, because of minor injuries, runners have had to take their training two weeks prior to a race.These athletes were forced to ease off their training, and then they went on to surpass everyone’s expectations. The fact is, training hard two weeks before a race can only hurt you physically. It can cause injury, tear down muscles and deplete your glycogen stores. Tapering your training protects your body from last-minute injury. It also gives your body a well deserved rest, during which time, you will have lost none of your fitness.How do I do it?Many runners continue to train two weeks before a race for psychological reasons. This satisfies a mental urge to exercise and prepare, despite the fact that there are no physical advantages. Finding your own balance between all rest and the amount of exercise you need in order to feel prepared his key.Everyone is different, with varying psychological requirements of exercise. How much you taper your training is therefore a subjective thing, so scale it down to whatever you feel reasonable to you. A good general guideline to tapering is to scale back your distance and intensity by 30%.So, if you had been averaging 40 miles per week in training, you should reduce this distance to no more than 28 miles per week of easy running in a conversational pace. You may even want to run with a personal stereo to ensure that you are disassociating and thereby running easily. This will not deplete glycogen stores or hinder your performance on race day.

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What to Expect During the Race – For Marathon Runners

Tuesday, December 15th, 2009

During the raceYou’ve put in the required training and now you’re ready for the event. In addition to the psychological tools you’ve used during training, such as visualization and association and disassociation, there are a few other tips and tactics you can use during the race to achieve your fastest race time, or personal brand best.Take it slow at the beginningWhen the race starts, you’ll feel a huge serve the adrenaline, and you may get caught up in the moment. This can translate as running too fast for the first quarter, or even half of the race. Avoid starting too fast at all costs. You may feel great at first, but if you’re running much faster than you thought you could, it’s likely that you’ll burn out and be unable to maintain your speed. In the worst-case scenarios, you may not even have the energy to finish. Try to stay as close to your splits as possible.Always take drinks when offeredDuring races of half marathons and longer distances, you will see drink stations en-route. Do not think stopping for an energy drink and a cup of water will slow you down. These pit stops will keep you hydrated and will give you much needed glucose for energy, both of which will help you in the long term. Always take advantage of them, even if you’re not thirsty. If you wait until you’re thirsty to take a drink, its already too late, you’re dehydrated.Race tacticsThere are three big tricks you can use to shave seconds, even minutes, off your finish time. Drafting is running behind someone, three quarters off their shoulder and it can save up to 7% of your race energy by minimizing your air friction. Run the tangents is running the shortest distance between two points e.g. through curves in the course, which can shorten the distance you cover. It can therefore give you a faster finish time than your non-tangent running competitors. The third tactics is surging, which is a skill born through interval training. It involves periodically increasing your place beyond anaerobic threshold, so as to tire out your competitors. Many Olympic marathons are won by racers who are successful at surging.

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Running While Traveling

Sunday, December 6th, 2009

As a runner, sometimes it can be difficult to keep up with a training schedule, especially if you travel a lot for work or when you go on vacation. I am reminded of a recent vacation I took that was about a month before a half-marathon that I had been training for. I knew that I was going to have to get a few runs in during my trip or I would negate the training I had been doing for the past 2 months.

The tricky thing about this trip was that it was a cruise to Alaska. I wasn’t comfortable running outside because of the extreme wilderness in the area (honestly I was afraid I would be eaten by a bear or something crazy like that), so I knew my only option would be to run on the treadmills in the workout facility onboard the cruise ship. To my surprise it is actually quite challenging to run on a treadmill while the boat is rocking back and forth. My body was not used to this motion and I started to feel very tired and a little sea sick after about 2 miles. During the course of the week-long cruise every time I tried to run, I could only get up to about 2 or 3 miles before my body would give up.

As you can tell from my story, running on vacation or in any location away from home can be challenging but sometimes you just have to run to keep up with your training schedule. Running in different locations can be very fun and refreshing. As many runners will attest to, it can get very boring running the same 3 or 4 routes around your home. Therefore when you get the chance to run while traveling, make sure you take the opportunity.

There are a couple of things to keep in mind when running in unfamiliar places. First, always put safety first. You never know how safe an area is that you may be running in while traveling so make sure that you are either running with someone or have a cell phone with you while running in case of an emergency. It is also smart to run during daylight and in areas where public assistance is available. Second, make sure you know what kind of weather to expect. If you are from Houston, Texas and you go to Seattle on a trip and decide to go for a run outside then you better have some extra layers of water proof clothing on or you may end up with some nasty blisters from one of the most rainy cities in America.

The most important thing to remember when running while traveling is to play it safe. You may feel the urge to get out there and run in a new environment but make sure you are prepared. Running in new places can be a great adventure if done cautiously.

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Video Analysis of Running Barefoot and with Shoes

Saturday, December 5th, 2009

Running is a great for fitness and weight loss, but as many runners know, it can often result in chronic injuries. Running shoe companies continually market their latest breakthroughs in lightweight footwear comfort, anti-pronation, impact reduction, and energy conservation. Grid systems, air pockets, smart chips, and step monitors all make their way into our running shoes. We all seem happy to shell out large sums of money for these shoes and to trust that the shoe company has done a proper analysis and is offering us a product that will improve our performance, reduce our chances of running injuries, or even solve our running injury problem.This article in the UK Daily mail http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html has an extract of a new book by Christopher McDougall about running shoes and their injury prevention claims and led us to our topic today.We decided to use video analysis to examine how running shoes affect pronation. We are going to show you how to measure rearfoot pronation using your video camera. This measure is often used in speciality running shoe stores to help customers choose the correct anti-pronation running shoes. We will show you how its done and measure the pronation of an athlete running barefoot and with trail shoes.Pronation of the foot occurs when the arch of the foot collapses and the foot turns outward. The higher forces incurred with running can force the foot into over-pronation, which is often associated with running injuries. Supination is the opposite of pronation and occurs when the foot turns inward.To film this properly we needed to use a treadmill. It would be very difficult to get a consistent view of the foot and leg if the athlete had been running away from us and getting further away with each step. With the subject on a treadmill we can position our camera correctly on a tripod and know that we will have a consistently good view of the foot that we need for our analysis.You will note that the camera is set up directly behind the subject and in line with the right foot. For this analysis we will concentrate only on the right foot; we therefore made sure that we had as straight a view as possible of the right foot when it was on the treadmill (it is not important when it is in the swing through as we are measuring pronation during the foot stance).Another important factor is running speed. we can only properly compare the pronation angle between the two videos if we ensure that the subject runs at the same speed in both videos. With a treadmill this is easy, as we can set running speed. In this case the subject is running at 6 miles per hour in each trial.Let’s look into the detail of these videos by taking some snapshots and comparing the pronation angle at each of three events. We could do a better job of examing pronation by comparing the changing angle vs time throughout the stance (foot on the ground) phase, but we want to do a simple analysis for now and the best way to do this is to pick 2 common time points. Therefore we will compare the pronation angle at first foot strike and mid stance (midway through the foot on the ground stage).In order to do a proper comparison over various time points or events, it is always better to digitize points. Digitizing is done by identifying anatomical landmarks on the subject such as the bottom of the heel or the top of the Achilles tendon. Many expensive systems exist that use reflective markers to automatically identify points. For our comparison, we used a relatively inexpensive software called MaxTRAQ 2D, developed by our friends at Innovision Systems Inc., and manually digitized the necessary points to calculate rear foot pronation angles.

The runner running barefoot shows little difference in pronation angle between foot strike and mid stance. The measured angles are 178.6 and 178.7 degrees. A measure of 180 degrees would suggest that the foot has no pronation or supination, so 178.6 is showing 1.4 degrees supination (the opposite direction from pronation) which can be ignored. A angle higher than 180 degrees would show pronation.We then asked our runner to put his shoes on and once again measured the pronation angle at the two stance events.

We can immediately see that our runner shows a little more supination throughout his running stance when he is wearing shoes than when he is barefoot. At foot strike his pronantion angle is 166.1 degrees or 13.9 degrees of supination. At mid stance his foot has come back into an almost neutral position showing only 4.1 degrees supination. Our runner would be considered neutral both in shoes and barefoot.Our runner is wearing neutral shoes, meaning they do not offer support for pronation or supination. The supination of about 14 degrees seen at heel strike is also relatively small and as we cannot actually see the bottom of the runner’s heel through the shoe, we may have estimated this position incorrectly and the foot could be in a different position inside the shoe (most likely closer to neutral).If we have estimated the heel position correctly and there is slightly more supination when running in shoes, the subject’s shoes appear to provide him a level of cushioning which allows him to land comfortably in a slightly unnatural position. Running barefoot can be painful and the runner therefore controls his foot using the muscles and ligaments surrounding the foot. In this way he can avoid pain and injury while running. There is no large difference in our trials though, and our runner does not pronate or supinate too much during his stance phase of running.We are not all Abebe Bikele (the 1960 Olympic Marathon winner ran barefoot) and we believe the running shoe has more than likely prevented many more injuries than it has caused. Now that you know how to analyze rearfoot pronation, you can buy your next pair of running shoes with confidence and understanding.

If you would like more information on the software we used to digitize these running trials please email us and check out http://videosportsanalysis.blogspot.com.

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Dealing With Shin Splints (While Maintaining Your Training Regimen)

Saturday, December 5th, 2009

I recently decided that I would compete in the OC Half-Marathon. Having never run a marathon before, I realized that I needed to start training immediately for the event. What I didn’t realize was how extra running (when you’re not used to it) could make your shins feel like they’re going to explode.Shin splints, and other lower leg pain, is caused by trauma to either your muscles or bones. For me, it felt like the front of my lower legs were extremely tight and bloated. It didn’t really look any different, but the pain was there after shorter and shorter bouts of running.Shin splints usually occur if you do excessive running on hard surfaces or frequent activity that involves constant pounding on your legs. The condition can be worse if you don’t stretch, warm-up, train to hard, wear crumby shoes, or have some kind of biochemical issue.The easiest and most obvious way to treat the condition is to rest. Even so, I have a marathon coming up and I need to get ready, so, I used the following methods to keep up my training while slowly caring for my shin splints:Change the Way You RunWhen I started training I was “overstriding,” which means that my stride was longer in the front than it should have been. To fix it, I made my stride longer in back and shorter in front.Strengthen Your Lower LegsI did more weight training on my calves to help overcome the shin splints. This included seated calf raises and calf presses in the gym.Anterior Shin StretchSit in a chair and point one of your feet behind you. Your toes should be pointed towards the back of the chair against the ground. Lean into the stretch until you can feel it in the front of your lower legs. Hold the position for each foot for 15 to 20 seconds, 3 to 5 times each.Sitting Ankle RotationsJust what it sounds like; sit in a chair, lift one foot, and rotate your ankles in one direction. This will gradually loosen your shin muscles. This is a great method of dealing with shin splints because you can do it throughout the day, and it also helps improve joint mobility in your ankles.Get Some Better ShoesJust like any type of training, having the right equipment really matters. Get a good, comfortable pair of running shoes that give enough support. The amount of support your shoes should have depends on your weight: the heavier you are, the more padding you need. In addition, if you have a weak foot arch, you may need to get additional arch support. If you want to avoid needing more arch support, strengthen your arch by rolling a tennis ball around on the ground with the arch of your foot while sitting.Alternate Training MethodsInstead of resting all together, get your cardio from lower-impact exercises like swimming, elliptical machines, and even biking have require less strain on your lower leg muscles.

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Don’t Let a Stress Fracture Finish Your Marathon

Friday, December 4th, 2009

It’s a sunny afternoon, and Kendra is out for a run. Not a long run, just a few miles at a moderate pace. She has been training religiously after work on the River Walk. The serenity of the sound of her stride on the boardwalk, the wind off the river. is the perfect way to melt away the stress of work and think about her upcoming marathon. Kendra visualized the finish line, picturing clocking in just ahead of her goal time, getting that medal, and all of her hard work paid off. Suddenly her fantasies are cut short by a vague ache in her left foot. It seems in perfect cadence with the sound of that foot hitting the boardwalk. She wonders what happened. It doesn’t seem that bad though, so she completes her run.
The next day, she gets out of the shower and notices that her left foot looks a little swollen. There is a hint of color on the top of her foot, not quite a bruise. She starts to worry. Later that day she has another run planned. But by the end of the day, she finds herself taking her left shoe off at her desk. She wonders why it aches whenever she walks down the hall. That evening, after work she heads out for a run, but the aching turns into a throbbing pain only a mile into the run. She turns around and runs back to the car, wondering if she will have to cancel the hotel room and try to get a partial refund for the entry fee.
This is the classic story of a stress fracture. They happen with all kinds of athletes ranging from pathologically over-trained gymnasts to casual runners. The reason is simple. The amount of stress applied exceeds the body’s ability to withstand the load. And something has to give.
Physics geeks know all about Wolf’s Law. This law states that when the load applied to a particular bone increases, the external cortical (load-bearing) portion of the bone becomes thicker and stronger as a result. In short, the bone will remodel itself over time, becoming stronger and better able to resist that sort of stress. This increases the bone’s capacity to withstand longer and longer runs throughout a period of distance run training. It is also the rationale behind weight-training, and other exercise programs to fight the gradual bone-loss associated with osteoporosis. This of course is a good thing. However, it is possible for this to backfire. And when it does, a stress fracture will result.
When someone comes in to my office with a stress fracture, they usually have some vague pain in the top of the mid-foot, but can’t seem to pinpoint the discomfort. They have some swelling, but not a great deal. They seem to remember some bruising, but only when prodded. They usually don’t connect the bruising with the onset of pain. They do always seem to discern that running makes it significantly worse. Interestingly, they have also continued to run on it anyway.
Some are smarter than others, and some are tougher than others. I see the full range. The sensible ones come in after only a few aching runs, and having noted some swelling that seems to get worse walking around at work. Some people run until they can barely walk. I had one of theses hobble in after running on it for eight weeks. It was a mess. After some creative surgery and a bone stimulator he is almost back in action, yet the season is all but over. However, it does not have to be that way.
Stress fractures are prevented, first and foremost, by sensible training. Your bones must have the right combination of load (gradually increasing long runs), rest (including light days and adequate sleep), and good nutrition in order for Wolf’s Law to prevail. Otherwise your body cannot increase the strength of the bones fast enough to stave off the tiny little crack in the bone that is a stress fracture.
When a stress fracture first occurs, (like in Kendra’s case) the crack is not even visible on X-Ray. It can take 4-10 weeks for it to actually show up. If however you continue to run, all of that pounding causes the tiny little crack to become a big crack and then fracture all the way through. This leads to two pieces of bone that may or may not want to get together again. This is clearly visible on X-Ray, but not good. This can lead to surgery (which by the way, is lots of fun for me, but not so much for the patient).
Characteristics that are proven risk factors for stress fractures include high arches, being of female gender, having a wider pelvis, and a limb length discrepancy (meaning one leg is longer than the other). You can increase this risk by running only one side of the road with a steep shoulder (like consistently running against traffic), wearing an inappropriate type of running shoes (not enough cushion/too much motion control), and running on hard surfaces. Runners who might get stress fractures are more likely to encounter problems who are more prone to shin splints, ignore their rest days and have a tendancy to run hard on light days, and add lots of hill training.
Personally, I believe that a Type-A personality combined with blind determination and a penchant for goal attainment is also a solid risk factor; however, this has never been tested in a randomized controlled clinical trial. The reality is that all distance runners have some measure of these traits or they wouldn’t think it is a good idea (much less fun) to train for a marathon. But that is why we follow a plan…with planned rest days…to protect ourselves from the innate desire to train more, run longer and “ensure success through greater effort.”
If you think you might have a stress fracture (pain worse with running, goes away with rest, maybe some swelling and/or bruising) get checked out. It is easy to fix when it first starts without too much lost training. If however you ignore that aching, sometimes throbbing, pain with each stride, you may find yourself in Kendra’s position: thinking of canceled hotel rooms and partial refunds. Instead, play it safe so you can be back on the road, dreaming of the finish chute, friends and family screaming encouragement, a new shiny medal hanging around your neck.

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Barefoot Running – Is it For You?

Friday, December 4th, 2009

In an age of high priced athletic shoes and broken glass on streets, barefoot running is a rare sight. But, more coaches and trainers are turning to barefoot training for their runners and now recreational athletes, tired of expensive shoes and lower extremities injuries, are picking up on this new trend. It is actually not so new, as people have been running barefoot for hundreds of years. Zola Budd made barefoot running famous by breaking the women’s 5000 meter world record in 1984, running barefoot. So, why are we all paying high dollar for cloth and rubber to surround our feet? Are shoes the problem or the solution? Many are not in agreement about barefoot running and the debate between barefoot proponents, coaches, trainers, runners and podiatrists is in full swing. ProponentsBarefoot proponents claim that the shod foot (foot enclosed in a shoe) becomes weak over time when it is constricted. They also claim that the body is unable to sense the ground and adapt appropriately. This inability to sense and adapt appropriately leads to injury. The body spends more energy when running in a shoe, than when running barefoot. Some runners claim that the few scratches on their feet were much less painful than the blisters they normally have to deal with after a half or full marathon.ResearchThe scientific evidence supporting barefoot running is lacking. A few small studies have supported barefoot running. One study in the Internal Journal of Sports Medicine found that there is actually less impact on the feet while running barefoot because of the way the body adjusts to the impact. Another study found that the body uses about 4% more energy while running in shoes as compared to running barefoot. In underdeveloped countries with both shod and unshod feet, comparisons have shown a higher rate of injuries in the shod foot. OppositionOpponents don’t find these studies convincing and claim that these studies were too small or not carried out properly. They point to the fact that the study in underdeveloped countries and point out that this tells us very little about injuries and performance in developed countries.Those opposing barefoot running do so for many reasons. Podiatrists, in general, are some of the more vocal in opposition to barefoot running. The biggest reason for opposition is foot protection. Puncture wounds are the greatest concern for those running without any protective shoe gear. Many podiatrists feel that blisters and injury are due to ill-fitting shoes, not all shoes. Many argue that since our ancestors did their walking and running barefoot, we should too. But, the surfaces we walk on today are much more rigid and less forgiving than the grass, dirt and even stone roads our ancestors walked on. Glass and metal shards are common on roads and were not a major concern even a few hundred years ago. There are different types of feet. Some people have very high arch feet and some people have very low arch feet. Some foot types may adapt well to barefoot running, but that doesn’t mean all foot types will. The mechanics of the foot are extremely complicated. Individuals who overpronate (rotate in) and have a flexible and flat foot type, typically need a more supportive shoe and sometimes a custom made orthotic. Individuals with a very rigid, high arch foot type, place a tremendous amount of pressure on the outside of their feet and may need a shoe or insert to help even this pressure out. Both of these individuals would most likely end up with injuries if they attempted to run barefoot. The general rule is that if you aren’t having any problems with injuries or performance in your current running shoes, don’t change anything. If, on the other hand, your feet fall somewhere in between a high and a low arch and you have bought every expensive shoe and insert on the market, but continue to get injured, you might consider trying barefoot running. If barefoot running is something you would like to try, make sure to gradually work into it. Puncture wounds, scraps, cuts and bruises are likely unless you choose your surface wisely. Start on grass or a soft surface. Consider sand at the beach or even going to the track. Start gradually and slowly.A Word About ShoesAn ill-fitting shoe can be the cause of many lower extremity injuries. A shoe can put your foot at the wrong angle to your knee and hip, leading to potential injury. A shoe that is too tight can cause blisters at the toes and toenail problems. A shoe that is too loose may lead to tendonitis or cause blistering at the heel. A shoe that is too flexible may contribute to the development of plantar fasciitis (heel and arch pain). A good shoe does not need to be expensive. When looking for a running shoe, make sure the midsole is supportive. Test this by grabbing the toe area and the heel area and try to bend the shoe in half. If it folds in the middle of the shoe, it is too flexible and will not support the foot. Make sure there is enough room at the toe box. Check the heel counter and make sure the heel counter is stiff enough to hold the heel in place to avoid blisters. Above all, make sure that the shoe is comfortable. Wear them around the house, on the carpet, before going out for a run. SummaryThere are probably a few individuals who could improve their performance and decrease their rate of injury by running barefoot. But, before you toss your shoes in the garbage can and head out for a run with naked feet, consider a better fitting shoe. Barefoot running is not recommended for individuals with a high arch, a very low arch, those who overpronate or those with diabetes. If you do decide to give barefoot running a try, choose the running surface carefully and be aware of puncture wounds.

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Goal Setting Motivates Your Training Success

Wednesday, December 2nd, 2009

A very smart person once said that a goal not written down is just a mere wish. I passionately believe this is true and have proven the power behind written goals in many aspects of my personal and professional life.
In fact, one year I was planning on running the Sacramento Marathon, but fell in a pothole and broke my foot just a few months before the race! The fact that my foot was broken did not deter me from trying to reach my goal (Yes, I am that stubborn). I cross-trained; swimming and biking for hours, trying to keep my cardio fitness intact, just so I could indeed run this planned marathon. It was the week before the race when my husband interjected just a little common sense (please don’t tell him I said he was right) and he asked me why I was so hell bent on running Sacramento? There were so many other races on the schedule and I had only recovered from my stress fracture 3 weeks prior and done a long run of only 16 miles. I really did not have any good reasons to tell him except for the fact that I had written it down as a goal almost 6 months prior and I was determined to reach that goal.
Common sense intervened (maybe I’m not that stubborn after all) and instead I did my first triathlon, all that biking and swimming was good tri training, then I picked a marathon 2 months later that I could run after adequate training. Goals are a powerful thing. Running goals can take on a life of their own and guide our training.
I challenge all of you to do a goal writing exercise to determine where running fits in your life. Think about lifetime goals; perhaps qualifying for Boston or just to finish an entire marathon; then break down your goals into smaller segments. Try to ascertain how you will reach that lifetime goal by achieving smaller goals; write down your 5 year goals, your 3 year goals, your 1 year goals, and finally your immediate goals. It is hard to run a marathon without starting a running program, perhaps training for your first 5K can be your quarterly goal, then a 10 or 15K for 1 year goal, then build up to the marathon or a faster marathon from their. Again, looking at lifetime goals by themselves is often overwhelming; but broken down into smaller increments become very doable!
1. Lifetime Goal:
2. 5 Year Goal:
3. 3 Year Goal:
4. 1 Year Goal:
5. Next Quarter’s Goal:
6. This Week’s Goal:
Look at your goals then start a reasonable plan to meet them! Not only are you more likely to meet your goals if you write them down, but you are also less likely to get injured if you follow a plan.

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Five Excuses Not To Train, Why They Suck, and How To Overcome Them

Monday, November 23rd, 2009

There are always excuses when it comes to hard work. It’s inevitable…much like death and taxes. There is always a reason why so-and-so can’t do such-and-such….and often times those excuses are completely ridiculous. As a leader and trainer of Soldiers, I’ve heard all sorts of excuses as to why Private Schmuckatelli can’t (doesn’t want to) do this run or hard PT session. Of course more often than not the good Private is informed it would be in his/her best interest to shut up, get back in formation, and just do it…but what about the folks whose motivation has to come from within themselves, and not from some angry, fire-breathing Drill Sergeant who looks like he could swallow you whole?Often the best intentions of people to get in shape are derailed by their own inner monologue. That lazy, pessimistic, doubting voice inside their own head that tells them there are plenty of reasons why they should skip the workout today…maybe go back to bed, or hell…go ahead, stay out late and have another beer. “Why not…we can always make that run up later…” Yeah, roger. Later is a relative term. If they don’t do their workout in the morning…and continue to put it off for another month before they finally get back on the track, then technically, he DID do it later, right? You get what I mean…there is always something. Well…what do you do when that little voice of self-doubt takes the gag out of it’s mouth and chimes in with it’s two cents? How do you deal with the early mornings, lack of motivation, occasional aches and pains…whatever? How do you put all that out of your mind and just do what you need to do to improve? Here are five excuses I’ve heard constantly along with some suggestions for dealing with them.

The bottom line with all these, is that you should do an HONEST self assessment of your goals and prioritize those goals with everything else in your life. There will always be things that come up…and I get that. However, your training should not be something you approach half-ass…you should commit to doing it…THEN DO IT! Here is where a training partner comes in…a good training partner will keep you honest, and will provide that external motivation when, AND IF, you need it.  Enjoy your training!!

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What to Consider when Deciding to Run a Marathon

Monday, November 23rd, 2009

Deciding to run a marathon is a big decision that must not be taken lightly. Training for a marathon takes a lot of time, dedication, and puts extra strain on your body. If you are on the fence about deciding to train and run a marathon then there are three things you need to take into consideration, your health, your time, and your support system.

The biggest deciding factor in whether or not you should run a marathon is your health status. There are many common medical conditions, such as diabetes, osteoporosis, arthritis, anemia, hypertension, and obesity, which can lead to health complications if you start putting strain on your body. If you have any of these conditions, it is best to consult your primary healthcare doctor before signing up for a marathon training program. You must also take into account your past medical history. If you have a history of lower extremity stress fractures, heel pain, plantar fasciitis or ankle sprains then you will want to make sure that you take all precautions to prevent any of these aliments from occurring again. It is a good idea to talk to your podiatrist to find out what the best running shoe would be for you and if you could be helped by a custom orthotic.

The second thing that you must think about when trying to decide if you should attempt to train for and run a marathon is if you have enough time to properly train for the race. In our fast-paced world most people have trouble finding time to fit in all the activities they already have on their schedule. Training for a marathon is a very time consuming task, especially in the last month of training. You must decide what time of day you are going to fit in runs that can take from 30 minutes to more than 3 hours!

The final thing that is important to consider when deciding to run a marathon is who your support system is. Who is it that most wants to see you finish your race? Most people do not think about this when deciding to run a marathon but it is very important. If you are married and your husband or wife does not support you running the race because it is too expensive or takes up to much of your time, then this is not a positive mental motivator to keep you going. You need your friends and family to be there to support you through your training and the big race day.

Deciding to run a marathon is a big decision. Your health, time, and support system should be taken into consideration when deciding if training for a marathon is right for you. Marathons are very challenging endeavors that simply aren’t for everyone. Do not be disappointed if you decide running a marathon is not for you, but if you do decide to take on the challenge, the best of luck to you!

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