Meet the Experts
Jonathan Caneis an exercise physiologist and certified running coach.
He has been coaching marathon runners for over 30 years, and is the author ofTriathlon Anatomy.
Lets get the bad news out of the way first.
Getty Images / Leo Patrizi
But before you nix the idea of putting running a marathon on your bucket list, stick with us.
Our experts have some great advice on mitigating the potential risks, below.
Failing to remedy the root cause is a recipe for a recurrence.
MoMo Productions / Getty Images
The first is to train smartly.
Secondly, double-check you warm up for your training runs and races.
He also urges all runners tostretch.
Oscar Wong / Getty Images
Its also important to get enough calories to help your tissues rebuild.
After all, it shows youre part of the special 26.2-mile club.
In most cases, DOMS is due to microscopic tearing of muscle tissue.
Tony Anderson / Getty Images
It’s usually worse after hard runs, and especially so after downhill running, explains Cane.
Even a subtle rub adds up when multiplied over days, weeks, months.
First, cut those toenails short.
The shorter they are, the less contact there will be with the shoe, advises Cane.
Second, see to it your shoes fit properly.
Along those same lines, experiment with different sock thicknesses.
Lets dig into some of these benefits.
Boosting Cardiovascular Health
Marathon running has been shown to improve markers of cardiovascular health.
For example, research has shown that it can decrease blood pressure and resting heart rate.
Cane notes that running can build a sense of confidence and self-efficacy, and help alleviate depression and anxiety.
You also dont have to have to look a certain way, and its never too late to start.
2015;10(2):e0114937.
doi:10.1371/journal.pone.0114937
Kreher JB, Schwartz JB.Overtraining syndrome: a practical guide.Sports Health.
2020;75(1):60-71. doi:10.1016/j.jacc.2019.10.045
