More from Quora: How important is cross training in preparing for a marathon? | What is the ideal diet while training for a marathon?
The answer came from Keck Medicine of USC on Jan. 16th: It, in partnership with the Los Angeles Marathon, has hosted a Facebook chat on how to prevent injuries during a marathon. Dr. Eric Tan, assistant professor of Clinical Medicine from the Department of Orthopaedic Surgery, was invited to answer some uncommon questions from runners. You can find the full Q&A here.
What are some key things people can do to prevent running injuries?
How much stretching should someone do prior to a run? And what muscles should they target?
Maintain and improve your flexibility with daily stretching Warm up and cool down before all runs Cross-train to help build strength and endurance Periodize your training program for a gradual progression of intensity and mileage Include days of rest into your schedule to allow your body to recover Keep hydrated and eat a healthy, well-balanced diet
- Would you recommend more dynamic warmup exercises as opposed to static stretches prior to a run?
Prior to and after a run, stretching is recommended for about 10-15 minutes and should include all joints and extremities. This should include your hip flexors, hip adductors, hip abductors, hamstrings, iliotibial (IT) band, quadriceps, and calf muscles. In elite runners, there is usually increased flexibility in the hips and shoulder, so these areas a good place to focus as well. In addition, if there are distinctly sore or tight muscles, these should be targeted to help with rehabilitation, as well as the prevention or recurrent of injuries to these muscles.
What should I look for in a good running shoe?
What should I do to safely recover after a long run?
Are there certain foods or supplements that can help prevent injuries?
Iron — It is important for the formation of red blood cells, which is essential for endurance. Iron deficiency may result in persistent fatigue, which can make a runner more prone to injury. Vitamin D & Calcium — These are important for bone health. Appropriate intake of vitamin D and calcium is important to maintain the strength of the bones, which will reduce the risk of stress fractures. Fish Oil/Omega 3s — These are a natural anti-inflammatory supplement that may be helpful to not only improve strength and physical performance, but also to reduce muscle soreness and damage.
Iron:
Pre-menopausal Women 19+: 18 mg/day Post-menopausal Women & Men 19+: 8 mg/day Vegetarians should double the amounts, as plant sources of iron are not absorbed well.
Calcium:
19-50 years: 1000 mg/day 51+ years: 1200 mg/day
Vitamin D:
19 to 50 years: 600IU 51 to 70 years: 600IU 70+ years: 800IU
