The New York City Marathon is this weekend, and for the first time, I have a close friend running in the race. Rachel is definitely an amateur runner, but I have been impressed with her determination to run this year, a goal she set after her sister complete the race last year.
Rachel has had plenty of aches and strains in the last 6 months during her training. In honor of her race this weekend, here are some stretches and strengthening exercises for runners on ways to prevent injury while training for such races as the NY marathon. Good luck to Rachel and all of the runners!
Preventing running injuries
As November begins, the marathon season comes to a close this weekend with the New York City Marathon. While some people will cross the finish line after months of training, many others will have quit before they started due to a variety of injuries.
The most common problems runners face are overuse injuries. Jeff Rothstein, an exercise physiologist and Director of Sports Enhancement at the PT Center for Sports Medicine (a Physiquality network physical therapy clinic in Akron, OH), says that “some of the most commonly seen injuries among runners are plantar fasciitis, Achilles tendonitis, shin splints, and runner’s knee,” all stemming from overuse. He recommends the following exercises to avoid such injuries:
Strengthening the muscles of the foot and calf. Performing 3 sets of 12-15 reps of calf raises, in addition to some single leg balance activities, is a great start. Helps to prevent: plantar fasciitis and Achilles tendonitis.