Preventing Injury with rest ahead of the Comrades Marathon
Preventing Injury with rest ahead of the Comrades Marathon
Jessica Slabbert has submitted her question for Ask Coach Parry to answer today. Her question is one that I think a lot of novices try to figure out.
She wanted to know how long should she recover for after running a marathon or ultra marathon to prevent injury. She is just concerned that if she takes too long off she is going to lose out on training for a race like Two Oceans or the Comrades Marathon if she has run a marathon before that.
She is also concerned that her ITB might flare up again if she runs a 10km+ in the days after a hard marathon. She is currently running between 45 and 50km's a week. Those consist of 10km+ training days.
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Brad Brown: Jessica Slabbert has submitted her question for Ask Coach Parry to answer today. Her question is one that I think a lot of novices try to figure out.
She wanted to know how long should she recover for after running a marathon or ultra marathon to prevent injury. She is just concerned that if she takes too long off she is going to lose out on training for a race like Two Oceans or the Comrades Marathon if she has run a marathon before that.
She is also concerned that her ITB might flare up again if she runs a 10km+ in the days after a hard marathon. She is currently running between 45 and 50km's a week. Those consist of 10km+ training days.
Lindsey: If you run a hard marathon you are going to need to rest. So, if you are going to run hard every time you run a marathon or ultra - then you need to take time off after each one of those.
Then obviously you are going to start running into problems, because you are not going to be covering enough consistent training between now and the Comrades Marathon.
So make sure that you do your marathons and ultras very easy. If you have done them easy enough, you won’t be stiff and sore the next day. Then you should be able to carry on training as normal.
Then your risk of ITB should also be lower, but obviously if you run hard and then do those training days on sore or stiff or very tired legs - you are going to increase your risk of getting ITB.
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