Vadodara (Gujarat) [India], January 28: As the Vadodara Marathon is about to start, there is a need to create awareness regarding safe and systematic preparations of the marathon, especially among first-time and recreational runners. The marathon running is associated with excessive physical activity and consistent impact, and appropriate training habits are essential to minimize the risk of the musculoskeletal injury.
Pre-race training duration: It is important that pre-race training is a gradual and progressive build-up of running volume and intensity and that this requires a minimum of two months of pre-race training. The gradual methodology is necessary to allow physiological adaptation and is useful in reducing injuries created during overuse.
Warm-up and cool-down routines: Pre and post-training stretching constitutes a component benefit to safe marathon training. Warming-up prior to running and cool-down stretches performed after running is the best way to maximise muscle performance, decrease strain and facilitate effective recovery after a vigorous exercise.
Strength training: Strength training is a very important aspect of marathon training. Specific strengthening of hips, glutal muscles and core to enhance biomechanical stability, running performance and decrease of unnecessary load on the lower limbs.
“Marathon participation demands a disciplined and well-structured training approach. Gradual progression, mandatory warm-up and cool-down routines, and targeted strengthening of the hips, gluteal muscles, and core are key to preventing musculoskeletal injuries,” said Dr. Sagar Hingarajiya, Orthopaedic Surgeon, Bhailal Amin General Hospital.
Adhering to evidence-based training principles is essential for completing a marathon safely and sustainably.
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