Preparing For A Marathon With Chronic Pain

Training for a marathon is tough-- more so if you’re living with chronic pain. The specialists at Southwest Spine and Pain Center know firsthand how debilitating chronic pain can be, but it’s important to do things you love. Don’t let pain define your body’s limitations; if you’re considering running a marathon, go for it! Just be cognizant of your abilities and avoid these common marathon-training mistakes:

Do Not Increase Running Intensity Too Quickly!

Researchers at the University of Colorado Sports Medicine consider running 15 to 25 miles per week a solid indicator of being marathon-running ready. If you’re huffing and puffing after one mile, that’s okay, just don’t increase your workout intensity/mileage too quickly to try and meet those standards. Start slow and boost your ferocity by 10 – 20% each week. If you’re starting from square one and have little idea what your “10 – 20%” is, purchasing a mobile app like “Couch to 5k” could help! This app is designed to jumpstart your racing goals at a beginners level.

Stretch And Strength Train!

Since elementary school gym class, we’ve been told how important it is to stretch before and after any physical activity. Well, this is still a very relevant and important part of an exercise/running regimen, especially for those living with chronic pain. Moreover, strength training should be added to your training routine. It may not seem necessary, but lifting weights builds strong muscles, which protect bones and joints from becoming damaged. Think about how detrimental your foot hitting hard pavement can be to delicate bones. Ouch!

Remember To Rest, Cool Down And Check Your Shoes!

It should go without saying, but resting is key for reaching your racing goals. Living with chronic pain is already difficult; don’t complicate it by overworking your body. Remember to rest, cool down with an ice bath (cold water reduces inflammation and soreness), and check those shoes for wear and tear. Serious marathon runners replace their running shoes every 250 to 500 miles, and based on your commitment to marathon running, we’d say you’ve become a serious marathon runner. Follow those guidelines and replace your shoes as soon as the sole is worn and uneven.

A few days before the race (or anytime during your training), meet with your Southwest Spine and Pain Center physician to discuss pain management with injections or other therapies.

If chronic pain is impacting your life, don't wait to schedule an appointment at Southwest Spine and Pain Center. With three locations and growing, the pain management specialists at Southwest Spine and Pain Center are dedicated to helping those who suffer from chronic pain live the life they want to! To schedule an appointment, visit our locations tab!

The advice and information contained in this article is for educational purposes only, and is not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational medical material.

©Southwest Spine and Pain Center, 2014

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