Preventing Injuries As A Master Marathoner

Preventing Injuries When Preparing For A Marathon

Written By Gregory Haughton: Three Time Olympic & World Champion

Injuries can be one of the biggest setbacks in an athlete’s career - especially when you are a master athlete. To keep your dreams of maximizing your potential alive, it is imperative that you take all the necessary precautions to prevent, minimize or delay the onset of injuries before it’s too late. To prevent injuries before they occur, you as a master athlete need to understand the mysteries behind athletic injuries. You also must be able to identify and recognize early symptoms of injuries before they get worst. Keep in mind; an ounce of prevention is better than a pound of cure any day.

A common factor implicated in many athletic injuries are faulty workout programs, errors in training methods, training with inappropriate training shoes, weak muscle groups and placing unrealistic demands of the body. Remember, you may not be able to perform at the same level you did 10 or 20 years ago, so gradually increase the time and intensity of your workout. Limit your training sessions to no more than two hours per session, and allow yourself adequate time to recover before adding stress to the body.

A master athlete can ovoid these mishaps and reduce the risk of injuries by using the most up-to-date training techniques and programs. As implied before, gradually implementing workload and activities is the key. It is recommended that you complete an examination with your orthopedics so they may recommend the right foot support to keep your body properly aligned.

A few years ago before participating in my first World Championship games in Gotteburg, Germany, I was told to withdraw due to a chronic ankle strain I experienced two months before. I was obviously frustrated, and I wasn’t sure whom to turn to for guidance and support. A few days before leaving to the World Championships, I was introduced to a gentleman who assured me that he could correct the problem within a few days if given the opportunity. I urgently needed an arch support to keep my body properly aligned. My arches were flat, and if the problem were not corrected soon, I would be facing addition injuries due to the unnecessary stress being placed on the knee, hips, and feet. After wearing my new arch support for two days, I was amazed to know that I was able to increase the intensity of my training program without experiencing any discomfort.

Ninety five percent of all sport injuries are caused by wear and tear in the joints, which eventually leads to injuries such as strain, tear and pull muscles, tendons and ligaments. Unfortunately, most masters welcome their injuries by packing two weeks worth of activities into a day or two. Your workout program should be introduced slowly and gradually. All programs should maintain a moderate level of activity throughout the week. Pace yourself and try not to train too hard too soon. Bear in mind sudden and new actions are the perpetrator that led to injuries.

Most importantly, make it your point of duty to drink enough water and electrolyte fluids before, during and after practice or competition. The more hydrated you are, the less likely you will succumb to unnecessary injuries.