With the annual Rochester marathon weekend set to take place in a few weeks on September 21st and 22nd, we wanted to highlight some ways that physical therapy can help you reach your training goals!  While it might be too late to begin training for this year’s marathon, half marathon or 5K these tips will help you to stay pain-free whether you’re a seasoned runner or new to the sport!

1. Take time for self-care!  Whether it be setting aside time to stretch or using a foam roller, this time for recovery and maintenance work is crucial.  Set aside extra time to work on your hamstrings, IT bands, calves, quads, and hip flexors, as these areas tend to be under the most stress when running.

2. Work some strength training into your routine. Adding a day or two per week of cross-training or weight lifting will make you stronger, help prevent injury, and improve your overall running performance.

3. Choose the right footwear. Take the time to get fitted for a proper pair of running shoes based on your foot type (high arch, low arch, flat footed…etc.).  Improper footwear can actually contribute to not only foot and ankle pain but injuries all the way up the kinetic chain including knee, hip, and lower back.

4. Maintain proper nutrition and rest. When training for a race your nutrition and rest requirements will change significantly, especially when compared to a time of remaining sedentary.  Make sure that you stay hydrated, water is best for replacing electrolytes and is especially important on long training runs. Also, be sure to get a full night of sleep! Sleep is when the body recovers and repairs injured tissue, so adequate sleep is an important factor in your training.

While there are countless resources available to assist in your training one of the most valuable resources may be your local Lattimore Physical Therapists.  Physical Therapists are uniquely qualified to provide performance recommendations, help with your strength training, and keeping your training on track by keeping you pain-free!

The Lattimore Physical Therapy & Sports Rehabilitation Network was founded by Physical Therapists John and Cindy Shuman in 1992. Since then Lattimore has grown to 20+ locations in 4 different counties.

What’s unique about Lattimore is our patient experience. We tailor your 1:1 treatment around your individual needs, conditions and goals. With us, you’re more than just a number. You’re a member of our local community and we’re invested in your success. Call 1–888-PT ROCHS to experience The Lattimore Way!