3 Tips For Marathon Training After An Injury

It’s been awhile.. apologies for falling off the blogging wagon for bit as I got back on my feet, literally. Injuries happen, and usually at the worst times.

After two agonizing months of dealing with tendonitis in my foot, it is time for me to start getting into the full swing of marathon training. I would not normally recommend running a marathon so soon but I was already registered for the Cincinnati Flying Pig Marathon in May.

Here are some helpful tips if you are also training for a marathon after coming back from an injury. Disclosure: I am also going to physical therapy twice a week to help me get to where I need to be for this marathon.

Take it slow.

This might be the single, most important piece of advice to listen to. You may still be in top shape depending on your injury but your body will not be as ready to jump back in right away. Take it slow, strive for progress.

Listen to your body.

Any lingering pain? Stop now. Recovering from your injury is more important than running through the pain on a single training run. Take extra rest days between runs and add more cross training.

Relax, it will be fine.

To be honest, this one is the most difficult for me as I am competitive and often hard on myself. I was hoping for a PR on this marathon but I knew I needed to relax a bit on this goal. After taking a step back and realigning my goals, I have chosen to take it easy on this marathon. There will be more races and I will hopefully be at 100% for them.

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Swim: Descending Pull Set

After four weeks of not running, I’m starting to the get in the groove of other activities that will help me to maintain my fitness level. Of these other activities, my favorite has been swimming though I may be a little biased since I used to swim competitively and teach swim lessons.

TOTAL: 2,200 YARDS

Feel free to adjust the times as needed!

Warm Up

1 x 300 Free

6 x 50 Kick (Streamline on back) @ 1:20

4 x 25 IM (Butterfly, Backstroke, Breaststroke, Freestyle) @ 0:45

Drill Set

4 x 50 Drill (3 Strokes + 12 Kicks) @ 1:20

4 x 50 Drill (Zipper Drill) @ 1:10

Main Set

1 x 200 Pull @ 5:00

2 x 100 Pull @ 2:30

4 x 50 Pull @ 1:20

8 x 25 Pull @ 0:35

Warm Down

1 x 300 Free

BSIM Training Week 10

Welp, this blog post is long overdue. I was avoiding this recap of last week because I was mostly sidelined with a couple aches and pains. Although it was a rough week, it wouldn’t be marathon training without any injuries, right?

Growing up playing basketball and many other sports, I have run into injury after injury. We were always coached to play through the pain or to suck it up. After years of running, I realized that sucking it up is not the best option at all when it comes to healing injuries (yikes!).

I went for my usual run on Monday, the focus was on hills. While on my run, I felt this discomfort on the top of my foot and my heart dropped a little. Pain meant rest, rest meant no running, and no running meant end of life as I knew it. (That was SO dramatic!)

Part of running is understanding your body and trusting the process. It is so mentally challenging to have to step out of your routine and make yourself rest. Looking back on the past week, I am so proud of myself trusting the process. I may have gained a few pounds from eating the office Valentine’s Day cupcakes without my running to burn it off but I know that my body will thank me in the long term. My foot is not 100% but it is doing much better and I am making sure to take things slow with a lot of stretching and icing.

Lastly, I am trying Active Release Technique treatment on Friday so I am super excited for that. Be sure to look out for my future post on it!