Hi there! Welcome to my blog. My name is Debbie and I am a housewife from Alice Springs, Australia. I love the life I have here with my wonderful husband and our four kids. It all started about a year ago when I realised that I couldn't read the label on a jar of food I was trying to open. I asked my husband if there was a problem with the way the label had been printed but he said he could read it just fine. He booked me an appointment at Vision2000Kota and they carried out some test to rule out any serious problems. Thankfully, I just needed to start wearing glasses. I hope you enjoy my health and medical blog.
Runners need to keep several important things in mind if they are to reduce the chance of being injured while they run. This article discusses some of those important tips that beginner marathon runners should have in mind as they prepare for their first marathon.
Strengthen Your Bum
What does the bum have to do with running a marathon? Much more than you may have known. Your buttocks have three muscles (glutei) that play a crucial role in determining where your knees point as you run. Those glutei muscles also cushion your back from excessive work as you run. The stability of your groin and hips also depends on how strong the muscles in your buttocks are. It is therefore very important that you perform exercises that are aimed at strengthening your glutei muscles. The exercises include band walks, reverse lunges and clamshell exercises.
Have Any Painful Parts Examined
Some runners persist and run marathons even when they had pain in some parts of their feet or body. While this may appear to be a brave act, it can wreak havoc on other parts of your body. This is because you may change the way that you run in order to avoid worsening the pain that you were feeling before you started running. The outcome of this altered running style is that you are likely to strain other muscle groups due to using them excessively as you try to protect those where you feel pain. For example, the pain in one toe may lead you to tilt your body weight towards the other foot where you feel no pain. This may result in straining the calf muscles of that other foot until pain develops. Avoid this situation by having any pain treated before you start running.
Be Careful When Buying Running Shoes
Always test each pair of running shoes before you buy them. Sports shops usually have places reserved for this testing, so make full use of those facilities. This test is important because a pair of shoes that feel comfortable to you as you are sitting may not be comfortable when you are running. Similarly, shoes may feel different when you are standing compared to when you are walking. Testing helps you to confirm that the pair that you have bought will be comfortable in all situations during the marathon.
In case you still sustain injuries despite implementing the tips above, see a physiotherapist so that he or she suggests how you can prevent similar injuries from occurring in the future through physiotherapy.