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How to prepare for a marathon

Fancy a challenge? Or maybe running a marathon is one of the many bucket list items you’re itching to tick off. With running season in full swing and a number of marathons, obstacle courses and mud runs waiting to be ran, it’s time to get prepped and start training.

We caught up with Grenade® athlete and osteopath Adam Whatley to find out his top tips on preparing for the run of your life. From warming up to stretching the muscles, have a read and get yourself ready for that start line.

“Many people like to challenge themselves and often this brings about the desire to do a marathon. Many keen runners often do regular marathons to work on progress and be personal bests,
whilst others take part in the marathon for a personal challenge or to raise awareness for a charity of choice. During this article, I’d like to discuss preparation training for a marathon, along with tips on injury prevention.

PREPARING FOR A MARATHON

At the very beginning, set yourself realistic expectations, and think about what your limits are. However, with the right training and preparation, anyone in good health can do a marathon.

1) GIVE YOURSELF PLENTY OF TIME

This goes without saying. The more preparation time, the more your chances of success. One of the most common causes of injury is increase mileage too soon. Consistency is the key - run at least
20–30 miles a week regularly with regular rest and recovery, before committing to a marathon.

2) SHORTER RACES

Start small and choose a 5-10k race, or even a half marathon, to mentally prepare yourself for the full race.

Below are a few simple stretches and movements to add into your exercise regime to help prevent injury during your marathon training:

CALF STRETCHES

Calf tightness is common, especially for runners. It's important to regularly stretch this area when training for a marathon to avoid injury.

GLUTE STRETCH

Weak gluteal muscles can often lead to excessive anterior pelvic tilt which, in turn, can lead to increased lumbar curvature and a number of running injuries. Not only can weak glutes lead to running injuries, it can also lead to reduced efficiency and performance during running.

HIP FLEXOR

Hip flexibility is key when training for a marathon or just for recreational running.

Are you planning on taking part in any runs or marathons this year? Can't decide which you want to give a go? Well, head over to our blog to read all about the best runs to sign up to this year. For more training tips and advice on how you can avoid injury in the run up to your event, follow Adam over on Instagram.

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