From 5K to Marathon: Conditioning Secrets for Feeling & Doing Your Best!
Enjoy a break in your run, walk or bike ride with a workout in Lakes Park, Fort Myers, Florida. Photo Courtesy of Charly Caldwell II.
As an exercise therapist, coach and bio-corrective mechanics specialist with nearly 30 years of experience, I understand what it takes, both physically and mentally to get my athletes over the finish line healthy and performing well in everything from a 5k to a full marathon.
Especially when it's race season:
- hip mobility,
- core strength,
- balance and
- pelvic stability
are required prerequisites for success!
There are three muscles that make up your gluteal muscles, your:
- gluteus maximus,
- gluteus medius, and
- gluteus minimus.
The gluteus maximus is the largest and most superficial muscle of the three.
It is the largest muscle in your body so you should be using it!
Essentially, this muscle works to move the hip and thigh and to propel us forward when we run.
The gluteus medius is a broad, thick, radiating muscle, situated on the outer surface of the pelvis and the gluteus minimus is the smallest of the three and is situated immediately beneath the gluteus medius.
In simple terms, the gluteus medius and minimus are what support your body when you are standing on one leg.
Weakness in these muscles can result in pelvic instability and increase the load pushing through the knee, ankle, and foot.
Over time, weakness in these muscles may result in an overuse injury.
In addition to strengthening the gluteal complex to ensure stability and strength in the pelvic girdle, there are a few things you can do to help prevent a running related injury.
Gradually increase your running time.
This sounds so obvious but recently I spoke with someone running their first marathon after only 3 weeks of training.
They did finish.
However, 2 days later they were unable to bend their knee.
You must allow sufficient time for training adaptations if you want to be successful and remain injury free.
The rudimentary rule is to increase training load by no more than 10% per week.
Your body needs time to adapt to training changes.
Muscles and joints need recovery time so they can handle the increased training demands.
Work on your running technique.
Running is something that can seem like a simple activity, however, whether you do it well or not could be the difference between health and injury. Include drills in every training sessions to improve your running efficiency and minimize the risk of injury.
It’s not only about the run.
Don’t feel obligated to constantly pound the pavement to see an improvement in your running.
Training should be varied and for example, could include:
- circuit training once per week,
- a yoga session once per week and
- two strength based sessions in the gym.
Improved mobility in the hips and greater lumbo-pelvic stability will greatly improve running technique and reduce your risk of injury.
Finally, give yourself at least one rest day per week.
Every extra pound of weight carried equals 4 pounds of extra pressure on the joints.
Therefore, carrying just an extra 10 pounds of body mass equates to 40 extra pounds of pressure on your knee.
Give your shock absorbers a chance to recover.
Going for a swim can be considered a rest day as it is low impact exercise but it will still help to work on your cardiovascular fitness.
