No one wants to get injured before a marathon, but sometimes it just happens. The training season is an important stage in preparing for a marathon, but it is also a time when many runners encounter various strain injuries and damages. In case of injuries, it is important to look at what has happened, how badly and at what point in the training season.
What, how and when?
Strain injuries and bigger injuries often occur when early warning signs are ignored. Every runner experiences discomfort and muscle fatigue from time to time, but constant pain and abnormal sensations are not normal. Training is often started with too high an intensity, too much volume, or too one-sided, which can lead to body burnout.
If the pain does not go away after rest, worsens during or after running, or changes the way you run, you should stop exercising and consult an expert, such as a doctor or physiotherapist. Downplaying the injury can lead to bigger problems. When training for longer distances, it is not important whether you can run a kilometre if longer distances produce pain.
Bone fractures can take a few weeks to months to heal, depending on the location and degree. Mild first-degree muscle tears can last 3-6 weeks, and the recovery process for more severe ones can take months and, in the worst cases, require surgery. Different types of inflammation, such as tendinitis, depend on the extent but can heal in 2-4 weeks. Chronic cases take longer. It is also important to note how quickly treatment is started, the extent of the injury and individual differences.
Can I run a marathon?
As we saw above, some injuries can take a long time to heal. So, it really depends on when the injury occurs. Some injuries require a calm and gradual return after a recovery period, which is why the whole process can take up to months. Some have the opportunity to do other training, and the return to running is faster. If the injury occurs at the very beginning of the training season and there is more time before the marathon, participation in the race is often possible. If we are talking about the last few weeks, it is worth considering the situation more seriously.
Professional consultation is important if the healing process is long, and the injury is more serious – it is not worth taking unnecessary risks. The continuous use of support bandages, tapes and other aids is also not sensible in the long term. Instead of just supporting the sore spot and doing nothing about it will not improve you as a runner.
In rehabilitation, you should always proceed according to the instructions of a professional. Sometimes another form of exercise is appropriate, such as cycling, aqua running or the Alter-G treadmill. After this, it is also worth thinking about what the possible cause of the injury was. If it’s a strain injury and it’s still recurring, something is probably wrong. So, find a professional with whom you can go through training and possible weaknesses and problem areas.
Often, when the pain goes away, the mistake is made by completely returning to the old pattern or directly to the same amount of exercises. The longer the training break lasts, the more cautious you have to start. You get much more out of training when it’s not a constant alternation with good weeks and injury cycles.
If you need help with training, check coaching services.