LARR is in Week 5 of training for the ASICS Los Angeles Marathon! You may be starting to feel some nagging aches. Don’t worry – it doesn’t mean your marathon dreams are over before you got started! But identifying trouble spots early can help prevent future issues.
There are four basic categories that explain why most injuries occur:
1) Doing too much, too quickly
2) Muscle tightness and weakness
3) Equipment (shoes / orthotics)
4) Run Form
To avoid doing too much too quickly, follow a consistent plan! Many people new to training get overly enthusiastic when starting out and increase mileage too quickly. We love that excitement but want to remind you it's important to be patient. Too many miles or going too fast, can lead to injury.
If you are following the LARR Training Plans, you'll notice that generally we increase volume (miles) for about 3-4 weeks, then take a taper week where we cut back. You'll also notice that each week, mileage increases less than about 10% to avoid big jumps that can lead to overuse injuries.
Tightness & weakness is the beginning of many issues that work their way down to the knees, ankles, even the feet. It’s important to stretch and strengthen the hips to deal with tightness. Foam rolling exercises like these from Evolution PT target the hips, legs, and back. Strength training can help prevent injury - common body weight exercises are Plank, Squats, Rear Lunges, Clam Shells, and Bridges like the ones you'll find here.
For running form help, LARR members can ask for a video gait analysis during a training at any time during the season. (If you're not a member you can reach out to a local coach, physical therapist, or trainer who offers this).
For answers on equipment, I recommend you go to a specialty running shoe store to get a shoe that’s right for your gait and goal. Buying a cheap shoe or one that looks great online may not be in your best interest. Please do not choose a shoe because it works for someone else - choose a shoe because it works great for YOU.
Next week we taper! We've been building consistently for the past few weeks. Tapering means we do less volume - enabling us to replenish lowered hormone levels and avoid overtraining. As we build greater volume, hormone levels go down. Critical hormones to repair muscle, such as Human Growth Hormone and Testosterone, become depleted. Your ability to rebuild muscle then goes down, along with energy levels and motivation.
Have an inspired workout!
David Levine LARR Head Coach
P.S. Not a member of LARR yet? Join any time - visit larr.lamarathon.com for details.
NEWS & UPDATES
ONLINE COACH CHAT
THURSDAYS 6:30PM
Injury Prevention. Physical Therapist Kathleen O'Neill from Evolution PT joins Coach David for a discussion and to answer questions.
