Marathon des Sables; Injury Prevention

With so many training miles going into the legs, making sure you are injury free is critical. It’s the only way to get to the start line. I personally know 3 people who have picked up injuries that have stopped them from taking part in MdS 2014. It must be devastating after so much hard work. So far, I have remained unscathed….apart from one toe nail and the occasional blister! 1 week left… I hope I haven’t tempted fate!

As you might guess, most of the injuries I’ve heard of/seen are leg and knee related. A really good friend of mine has torn his ACL and did some damage to the meniscus. Two guys who I work with have also picked up injuries: one with a very bad calf strain and the other also has knee ligament issues. As I scroll through Facebook posts on the MdS group I see it is littered with people picking up injuries form all the mileage. In some cases it is purely bad luck. In others it’s perhaps over training after leaving the mileage to the last minute. In some cases is a re-occurrence of an old injury. Now, I’m not professing to be an expert in training for ultra-marathons or multi stage races. Nor am I any whizz when it comes to injury prevention, but I’ve managed to stay injury free, so thought I would share few thoughts

Top 5 Tips:

  • Start slow and steady. I had only run a  half marathon 2 years ago, so spent the first few months following a marathon training plan and then built it from there with my own adaptation of a 50km ultra training plan. From there the mileage crept up to 40-80 mile per week depending on races and work commitments.
  • Cross train. Build in at least 1 cross-training session per week. For me this was normally 1 hour of circuit training per week. Towards the end of my training I also added in a swim – it really helped my legs freshen up the day after a long run. It also meant I could use the sauna for heat training!
  • Train with your back pack sooner rather than later. Even if it only has a small bottle of water in it. The sooner you can build some good core strength the better. Also make sure you run without it. In my opinion, you need to make sure you keep some faster, pace work in the plan and work on good running form. Variety helps mentally too.
  • Listen to your body. I tend to run through little niggle – I find it usually loosens up during a run. However, if it is still there the next morning, I get it looked at. Take a rest day or do something non weight-bearing.
  • Rest. Yes, I’m regurgitating stuff I’ve been told by my coach at BMHAC and that I have read in every good running book/magazine… but that’s because it’s true. You need rest days to allow your body to recover, rebuild and become stronger and fitter. I’m guilty of not taking enough rest days – going for a 50 length swim isn’t a rest. It’s a good cross training session and will help your legs recover but it isn’t true rest. I try and take 1 full rest day per weekI often use it that day for 20 mins of stretching and doing race admin (there’s plenty!)

Two other things that I introduced to my training towards the end were hot yoga and sports massage.

I have been going to hot yoga classes since the middle of February and absolutely love it. I go to Bikram Yoga Fleet (http://www.bikramyogafleet.co.uk/). The team there are great and have had many MdS runners train there in the past. My flexibility and core strength has improved loads. I really notice the difference when trail running and carrying pack. If time permits, I’ll try and do the occasional session after MdS – it’s a great way of switching off after work!

For sports massage I have been seeing Elise Beechen in Reading (http://www.elisebeechen.co.uk/index.html). I am absolutely convinced that the sports massage has played a huge part in keeping me injury free. I used to be really cynical about this kind of thing, but I genuinely believe it helps.  I helps to ensure that those awkward niggles don’t turn into a proper injury – I’ve had plenty of niggles, but nothing that has stopped me running. There have been a few occasion where I suspected my ITB was flaring up, or my hips were getting tight, pain in my glutes… all the usual stuff runners get from time to time. A good massage later and all is fine! Yes, it may have sorted itself out anyway, but why risk it? aside fro the injury prevention, it’s also a good way to relax and take you mind off running for a while!  Elsie has also hooked me up with a great stretching routine that I’m supposed to follow each day in the desert. I’m not sure if I will have the energy, but I must make the effort – it will play an important role in keeping me supple and “fresh” for the next day. I definitely intend to try… I promise.

As I say, I’m not an expert in injury prevention or training methods. This is just what worked for me. I’m yet to find out whether it will get me across the desert, but I’m pretty sure it will get me to the start line. And from what I’ve heard, it would seem that getting to the start line if one of the biggest challenges!!

 

8 days until I fly. That’s 4 runs, 5 hot yogas, 1 swim and a massage. Oh and lots of sleep!

 

1 thought on “Marathon des Sables; Injury Prevention

  1. Good luck Rob.. Will be thinking of you.. and the thought that will be going through my head will be how crazy you are.. However I am looking forward to the stories of on the experience.

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