Standard Chartered Dubai Marathon 2013

The lovely cooler weather heralds running season here in Dubai, the first being the Standard Chartered Dubai Marathon (and 3km and 10km runs) on Friday 25th January. Here are a few things to consider prior to the race and afterwards to help your legs and feet go the distance.
In the lead up to any marathon, you can be suddenly motivated to do an excessive amount of training just before the big day. In reality too much, too fast and little rest between training sessions can cause injury. With a gradual increase in your running; distance and speed you should be able to avoid injuries caused by overtraining.
You should give yourself plenty of time to train for a marathon (and even a 10k). Its takes weeks to gradually build up your distance, ideally the distance you increase through training should only be increased by 10%.
Also give your body time to recover from running, have at least 1-3days rest from running (having a break at the weekend and or running every second day) this gives your body a chance to recover and strengthen.
Your running shoes
If you do long distance running it is best to replace your running shoes often, approximately between 4-8 months. Depending on the mileage you run weekly, at 20miles a week you should change your runners at least every 6 months. Failure to do this can result in lower limb joint pain, due to the reduction of shock absorption; as the sole of the runner becomes excessively worn from overuse.
Starting a marathon
For the first 10 minutes of running, let your body gradually warm up. Move slowly and adapt to the terrain below your feet. Giving your body a change to warm up risk free.
After running a marathon
It is essential to do thorough post running stretching. This will help to reduce muscular and or tendon injuries in the lower limb. Runners often develop tight muscles in the back of the legs; calf muscles and hamstrings; in turn this can weaken the muscles in the front of the leg; shin muscles and quadriceps, due to a muscular imbalance. Go for a sports massage as well if you can.
Here at Dubai Podiatry Centre, we specialize in biomechanics and sports orthotics. We aim to have runners running safely and problematic free. Should you feel your require a gait analysis to identify any issues of concern. Experienced runners are experts in identifying any new niggles or issues with their legs and feet and we are always delighted to work with runners of all levels and experience, both those new to running through to experienced endurance athletes with appropriate treatment plans according to your personal goals and training plans.
Contact us on 04 3435390 for a convenient specialist biomechanical consultation.
Good Luck to all runners on Friday!