How to Avoid Injury While Training for a Marathon

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By eHow Contributing Writer

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Putting your body through repeated rigorous workouts is an invitation to injury. Here are simple ways to minimize your chances of getting hurt.

Difficulty: Moderate

Instructions

Step 1

Stretch 15 to 20 minutes before you begin a workout.
Step 2

Warm up by walking or doing some gentle calisthenics.
Step 3

Take a stretching break in the middle of a strenuous run.
Step 4

Cool down by walking after your run.
Step 5

Stretch 15 to 20 minutes after your workout.
Step 6

Keep your legs elevated afterwards; try raising them against a wall for 5 to 10 minutes.
Step 7

Apply ice to sore muscles.

Tips & Warnings

If you know you have weak knees, get extra support from knee braces.
Make sure your shoes fit properly and allow for swelling during runs.
Prevent side stitches with abdominal-strengthening exercises (sit-ups and push-ups).
If you feel the beginnings of an injury, stop running and take some time off.
Seek medical advice if there is any persistent pain.
Running for long periods of time (i.e., marathon training) will invariably bring on injury. The suggestions provided above are for minimizing and preventing injury but offer no guarantee of avoiding it.
If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.