Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 7 of 12 by Mick Dooley, Cork BHAA

(Mick Dooley of the Cork Business Houses Athletic Association wrote a 12 part series of articles for the Evening Echo last year. Needless to say, they are as valid this year as last year so I will be republishing them here (...with a few changes) on this website. They are written with the beginner in mind. Part 6 is based on 6 weeks to go, about the 20th of April).

Week 7...Bord Gais Energy Cork City Marathon - Running Injuries

When it comes to marathon training or long distance running, the word injury is a dreaded word to hear but many injuries may not be as bad as first thought. You should not panic or loose hope, many of the everyday aches and pains are caused by high mileage and bad footwear and may be very easily remedied by a short lay off from training and some gentle stretches and a good foot and leg message. If your training is going ok and you are sticking to a plan, a short rest period of 7 to 10 days should not affect your overall preparation and you should not loose your overall fitness because of a short lay off. If you feel pain while running you must stop, do not run through pain simply because you have to complete your long run on a given date, pain means stop.If your injury is more serious, you should immediately seek professional help and advice once and again, even some of the more serious injuries can be treated very successfully with a few treatment sessions. There are numerous sports injuries therapists available that will identify and treat whatever injury is presented. The important thing is that you must give yourself every chance to be on the start line on June 2nd, you have the commitment made, you have the training mileage logged now you must watch the niggling injuries. Two of the most common running injuries worth mentioning are Ankle Sprain and Achilles Tendonitis.

Achilles Tendonitis...........The Achilles tendon is located at the back of the leg just above the heel. The Achilles tendon connects the heel to the lower leg muscles. An Achilles strain is a common sports injury and can often become chronic and prevent any form of running at all. Even with a slight strain you should stop running for at least 7 to 10 days depending with the severity of the injury with a gradual increase to normal training. Achilles tendonitis is generally caused a sudden increase in speed, sharp hill work and bad stretching before and after running. Tight hamstrings and calf muscles also increase the risk of Achilles tendonitis

Ankle Strain.........Ankle sprain affects the ligaments around the ankle and with many runners, they often prefer to run on cross country and running trails as opposed to roadways. Running on uneven surfaces can result in ankle sprain. Total recovery from ankle sprain can take up to six weeks depending on the extent of the ligament and soft tissue damage.The treatment of ankle sprain can be treated by the RICE method, a treatment commonly used in sport for sprains and strains.

R - Rest will speed up the healing time

I - Ice using ice packs for 10 minutes sessions will decrease swelling

C - Compression bandages will speed up healing also

E - Elevate your foot using pillows to decrease swelling

Injury Prevention...........

Do proper warm ups and warm downs

Don’t start or finish your run with a sprint

Ensure that you have the correct footwear for your foot type

Bord Gais Cork City Marathon Training Guide

Week 7 of the 12 week training plan (...intended for the 21st of April)

Beginners

Mon 20mins easy, Tue 15x90secs fast, Wed Rest, Thurs 80mins easy or 4mile race, Fri Rest, Sat 30mins quick, Sun- two and half very easy.

Improvers

Mon 45mins easy, Tues 5x5min fast, Wed 90mins easy, Thurs hills 12x90secs or 4 mile race,Fri rest- jog, Sat 30mins easy, Sun 3hrs very easy

Serious Runners

Mon 60mins easy, Tues 20x1mins fast, Wed 90mins easy,Thurs 3x10 with 3mins recovery or 4 mile race, Fri rest/jog, Sat 1hour hilly run hard, Sun 3 hours steady