While the sport of boxing often elicits the sentiments of the impact and injurie, a simple sport like running can also be prone of injuries and risks. Especially when one is into long distance running like the 42 km marathon so to speak.
Since many boxing enthusiasts also indulge in running to improve stamina and endurance; this post is specially for them.
In this post we bring you guidance and thoughts from orthopaedic expert Dr Kevin Yip Man Hing, who is also the founder of Singapore Sports and Orthopaedic Clinic.
How to prepare for the long run
We had a chat with Dr Kevin Yip, an experienced orthopaedic specialist who is an also avid marathon runner himself. And he aptly categories the journey into 3 logical phases – Before (pre run), During the run and After (Post run) phase. Each phase will have its own set of the planning and precautions to be adhered so as to keep the body in good shape.
1. Before the Run
Plan and prepare for a distance that your body is comfortable with. Not everyone can run a full marathon to start with. Discouraging as it may sound it takes time and effort to bring one’s body to a level it can endure the distance.
For newbies, one can start with walks first, then brisk walks and then switch to a run. The Idea is to gradually increase the mileage by maybe 10 to 15% per week and raise the body’s stamina and endurance level. So, it takes a long time to reach the level of 42 km.
Having a training plan and committing to it is thus necessary if you want to attempt a full marathon.
2. During the Run
Stretching before the run to warm up is quintessential. But we must ensure all parts involved are warmed up. For e.g. not just calf muscles but also abdomen muscles, shoulder blades, etc. Just like a rubber band that snaps at its weakest spot even though other points can stretch and flex well.
Wear proper footwear. It should be something that fits your foot contours well and provides good padding for the impact that your foot would endure during the run.
During the run hydration every 2 kms is recommended (that is how the water stations are also stationed)
Sports drink or energy bar can be taken after an hour in the run….so that’s only needed after you have covered the half-way mark (20 km onwards), according to Dr. Kevin Yip.
After a while it’s a lot of mind over matter that drives you towards the finishing line.
3. After the Run
Post run it’s good to replenish your muscle energy and fluids. Sports drink, bananas or a protein rich meal would be ideal. It’s important to keep moving and walk a bit to enable a gradual cool down.
Organised marathon events may have a medical tent if one needs medical attention. Otherwise for the post run sprains and strains the RICE technique (rest, ice, compression, and elevation) can provide quick relief.
Get Set and Go
Many a runner will attest that completing the 42 km distance is a mind game no matter how hard you train. But along with a sound mind one also needs a healthy body that is in the best condition and keeps up to the challenge without injuries. The above tips from an orthopaedic expert will surely help in achieving both the goals.