Top Sports Medicine Doctor Gives His Top Tips for Marathon and Triathlon Training
If you're training for a marathon or triathlon, or you're a tough mudder enthusiast you will no doubt be well into your 2019 training regime by now. We've got some do's and don'ts from Dr Ralph Rogers, one of the world's top sports medicine doctors (ex-first team doctor at Chelsea Football Club). His tips will help you perform at your peak, whatever event you are training for, even if you just want to run better, further, faster on a Sunday morning.
Dr Rogers runsRogers Regenerative Medicine Groupand is a top Sports and Regenerative Medicine doctor and practices around the world, he is based in Harley Street and is currently the medical advisor to the NBA. He's a pioneer of the innovativeLipogems, Platelet Rich Plasma and other innovative pain relief treatments includingCooled RF. Dr Rogers definitely knows a thing or two about helping athletes recover from injury and stay in peak condition when training.
"Many people cobble together training regimes and often pay the price by over training, getting injured and not knowing how to pace their training properly. They can underperform, over train and often unnecessarily suffer with injuries that could have easily been avoided", says Dr Rogers.
Dr Rogers has put together some tips for successful training, what to do, and more important what not to do when you're training for a sporting challenge this Spring and Summer to help prevent injuries during your training period.
GET A CHECK UP - give your body an MOT
Even though you are probably pretty fit it is worth taking some professional advice. Get a biomechanical assessment to pinpoint any issues that need tweaking. Common issues are calf strains, Achilles tendonitis and cartilage irritation of the knee.
"A biomechanical assessment can isolate and strength test each muscle group appropriate for running long distances and will flag up weaknesses that will reduce the risk of injury", says Dr Rogers.
YOUR SHOES - Don't change brands
Stick to the same brand and style of trainers all the way through. A bad pair of trainers can lead to blisters, knee pain and conditions like plantar fasciitis. You should have run at least 10K in a pair of trainers before the big event. Under no circumstances should you ever wear new trainers for an actual marathon.
STRETCH AND STRETCH AGAIN
Stretching is an important part to your training schedule for injury prevention. Dynamic stretching is advised pre-run and a mixture of dynamic and static stretching is advised post run. "Don't stint on the stretching, not only is it essential but it sometimes helps to identify any niggles and potential problems".
DON'T GO TOO FAST, TOO FAR, TOO SOON
Remember to progress your mileage sensibly, especially on your longer runs. A quick and high jump in mileage can lead to calf strains and cartilage issues in the knee.
"Stick to the plan and don't push onto the next goal before you need to. If you feel like you can do more that's a good sign, it means your training regime is working and you're reaching your goals and maintaining your fitness. Push yourself too soon and you could hurt yourself".
SLEEP
Make sure you get enough sleep because your body needs to repair itself and those early morning pre-work runs can take their toll if you are not getting enough zzz's.
HYDRATE
Remember to stay hydrated throughout each run. Dehydration can lead to muscle injury, because muscles use fluids and electrolytes to function properly during exercise.
TRAINING INJURIES
Seek advice of a specialist physiotherapist, or Sports Medicine doctor who will be able to get accurate diagnosis or a precise diagnosis who will treat and basically how quickly you can get back to training.
SPORTS MASSAGE
Make sure you have regular massages and book one for after the event, you'll be very glad you did.
WHAT NOT TO DO
If you fall off the wagon or you get injured, the fastest way to get on track is to see a specialist sports doctor or physiotherapist. You'll get the treatment you need and advice on how to get you back on schedule and help you reach your goals.
EAT RIGHT TO RUN RIGHT
Don't run on an empty stomach, you will get tired a lot quicker and possibly cause muscle damage because you are burning muscle. A sensible marathon diet can and will make all the difference to your training.
"We devise nutrition plans for our clients which includes metabolic health and performance testing which and can put together tailored training and nutrition to help athletes, sports people and serious amateurs achieve their goals", says Dr Rogers.
INJURIES
Rafael Paloni, a serious marathon runner, who Dr Rogers treated for a back injury four weeks before he was due to run the New York Marathon in 2018, which he went on to run in 4 hours and 2 minutes says:
"If you can make at least one pre-marathon appointment with a specialist then do it. It is a worthwhile investment in your fitness. When I went to see Dr Rogers my back had gone into spasm and I was four weeks away from heading to New York for the marathon. I really thought I wouldn't be able to run. In just one appointment he sorted my back out and I ran one of my best times after seeing him".
ENDS
For further information, interviews and jpegs please contact Caroline Ratner,caroline@carolinecomms.com07976 765453
Notes to editors
ABOUT DR RALPH ROGERS AND RRMG
Dr Rogers has worked with some of the world's leading sports men and women and is a pioneer of many innovative and cutting-edge treatments, including the ground breaking Lipogems, Platelet Rich Plasma, Cooled RF treatments, that uses the patient's own body fat to treat painful joints. He has helped numerous elite athletes, semi-professionals and keen amateurs not only improve their performance but has also helped them recover from injury without the need for invasive surgery.