Top 10 Marathon Training Tips
From the desk of Jessica L. Molleur, Lic.Ac., DNBAO... This is the time of year when 26.2 hopefuls and Boston Marathon trainees begin (or begin thinking about beginning) lacing up and putting one foot in front of the other. Here are the top 10 tips from OMBE to get you through your training.
1. Start on the Right Foot
How do you prepare for an endurance event that will test all of your physical and mental mettle? Take a moment to consider your overall health and well-being. Find a sports medicine specialist to evaluate your physical condition, address biomechanical imbalances, or perform a gait analysis to prevent future injuries. Developing a pre-training plan with an expert will help you reach an optimal training level and address any underlying issues before you begin to add up the miles.
2. Get Well
Instead of waiting for the first signs of injury, schedule a "well" check-up every four to six weeks to identify signs of physical stress. Check-in with a training coach, chiropractor, or strength and conditioning specialist to help you develop a self-care routine during your training. Athletes are often afraid to seek treatment when they notice the first sign of pain or discomfort. Treating an acute injury optimizes your chance at recovery and minimizes the risk of long-term damage or chronic pain.
3. Cross Train
Cross-training by incorporating multiple physical modalities will help you customize a routine, prevent over-training and address areas of weakness. Substitute different forms of cardiovascular exercise, strength training, speed intervals, or exercise rehabilitation. Don’t forget to rest. If you’re training for 26.2 miles or any endurance event, you need one to two days of hard-core rest combined with one cross-training or light training day.
4. Build Core Strength
Core strength training refers to the conditioning of the stabilizing muscles of your spine, pelvis, and torso. These muscles provide a foundation for all physical movement. When you increase their strength, you increase your power, speed, and stride efficiency. This training season, substitute a Pilates class for crunches. Pilates is one form of exercise that builds core strength as well as being a powerful tool for injury prevention and increasing athletic performance.
5. Stretch Yourself
You've heard it before but you still can’t touch your toes. Would you try stretching if it restored your muscles to their normal length so that they contract at their optimal resting potential? Would you try stretching if it increased your range of motion? You know the routine: warm-up, hold each stretch for 30 seconds, do not bounce, and spend at least 15 minutes focusing on lower-body muscle groups. Here’s the alternative that we love just as much: the foam roller. Spend 5-10 minutes rolling out various muscle groups, paying attention to trigger points. The massage and myofascial release may just help your stride whether or not you can touch your toes.
Want 5 more tips? Tune in December 10th to read more....
Jessica L. Molleur, Lic.Ac., DNBAO
Jessica L. Molleur is a licensed acupuncturist, herbalist and massage therapist in Massachusetts and California. She holds a Masters of Science in Traditional Chinese Medicine from the American College of Traditional Chinese Medicine in San Francisco, CA. Her training also includes a Bachelor of Science in Exercise Physiology from the University of California at Davis, CA. She is a National Diplomate of Acupuncture, Oriental Medicine and Chinese Herbology through the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). Following her acupuncture licensure, she became a Diplomate of Acupuncture Orthopedics. This orthopedic specialty certification is held by fewer than 300 acupuncturists in the United States. Areas of specialty include women’s health, infertility, and sports medicine. She is the owner of OMBE, an integrative health center located in Copley Square in Boston, MA. The eco-friendly center offers acupuncture, chiropractic, life coaching, massage, naturopathy, nutritional counseling, personal training, Pilates and yoga. For more information about acupuncture or OMBE, visit www.ombecenter.com.