Melbourne Marathon Festival

The average marathon runner does around 50,000-55,000 steps.  That is 25,000 steps on each foot!  Imagine doing 25,000 hops…or 25,000 calf raises! 

The impacts on a repetitive activity such as long distance running without graduated increases in loading include

• Stress fractures in lower limbs and feet
• Muscle tears and tendon injury
• Overuse injury including ITB friction syndrome, pain around the kneecap, pain or bursitis around outer hip, cramps in the calves
• Fatigue leading to poor technique and reduced performance.  

 

Your long runs should be between 20-30km in August, and runs between 30-35km in September.  Your program should include some type of interval training, and some runs at your “race pace” which is the pace at which you plan to run the marathon. 

Your race pace can be roughly calculated by using any recent 10km or 21km times.  It is helpful to have this guide to ensure your training paces are realistic. 

 

Now is the time to act on any niggles!!  The more steps you take, the more likely a niggle will become an injury.  If you have niggles either during or after a run (up to 48 hours after) or if you have noted any differences between your left and right side, it should be assessed now.  Whilst it may seem like 7 weeks is a long time away, if your biomechanics or an injury require attention then don’t leave it until it is too late! 

 

An injury or symptoms can be assessed thoroughly using both localised physical tests, taking a thorough running and injury history, and using video analysis of real time running technique to provide the answers and plan to ensure you are able to reach the start line with the best possible chance of achieving the outcome you are aiming for.  

About the Author

Kate Senini — Consultant Physiotherapist

Kate, who was a founding partner at Pure Physio in 2010, is now working exclusively in a clinical role. Helping people recover from injury and prevent future injuries has always been her true passion!

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