It's a daunting thought that there are only 32 days to go until the SMH Half Marathon on May 21. Where is this year going - it's mid-April! So that is 4 weeks and 5 days until the run, and if like me you're trying to get in 3 runs a week that's 14 runs left. If you've left your charge late then you might be trying to cram in quite a few more than 14! As the kilometres build up and you try to pick up your pace it is a time where injury can creep in. I have seen many runners over the years get to the end stages of their preparations for a half or full marathon and succumb to injury. It is always heart-breaking to confirm to a runner that they will not be able to run the event as I know how much work has gone in to getting to this stage. 

Over-use injuries are those that most commonly present at this stage. They're a pain in the butt - literally (hamstring or gluteal tendinopathies). Or you may be feeling it on the outside of your hip (TFL/ITB pains or a bursitis), the knee (ITB friction syndrome, patello-femoral pain or patella tendinopathy), or the foot and ankle (stress fractures, achilles tendinopathy or plantar fascia pain). The unluckiest of runners may be experiencing pain in more than one of these areas. So what can be done to help reduce the risk of injury at this stage? Or if you have already started to feel some of these pains what should you do to give yourself the best shot of completing the event?

Firstly, load management is key! Make sure your running loads (distances, speeds, harder terrains) are built up gradually - sudden changes in load are a big risk factor for injury. This requires careful planning. Next, make sure you are recovering from your training. Sleep is important, on average we should be getting close to 8 hours and this is vital for us to recover from what we're putting our bodies through. Nutrition is another important component of recovery - we need to ensure we are getting the right nutrients to support our body. There are other things that can assist in recovery - massage, stretching, use of foam rollers or massage balls, swimming, hot/cold therapy - there are lots of options and I think it is a matter of trying things and going with whatever works best for you. Recovery should be planned in to your training week, making sure the body has plenty of time to recover and repair between runs - this also helps you adapt to the training and will lead to better improvements in performance. 

Now how about your equipment - your running shoes? Are they still supporting you? A running shoe will typically be good for 500-800km or 6-9 months of solid running. Less if you do more km's in a week or wear minimalist shoes. One way of testing is by looking for stress lines (cracks that appear in the sole of the shoe when you squeeze it). Your physio or local running shoe shop can give you guidance on how your shoes are looking. Finally - if you are noticing pains creeping in - either during runs or following runs, especially if they are getting more intense or taking longer than 48 hours to settle, then get in touch with a physio experienced in treating running injuries sooner rather than later. It is important that strategies are quickly implemented to settle any potential issues and your running loads are assessed and adjusted according to your presentation. This will give you the best chance of claiming your Finishers Medal rather than watching your hard work over the past months slowly slide down the drain. 

Stuart McKay
APA Physiotherapist & Owner of Total Physiotherapy