Expert Tips from Dr Bryan Wang: Running an Injury-free Marathon
Team KOS, 22 January 2023
In the realm of sports, we often hear about the intense impacts and injuries that boxers endure, but what might surprise you is that even a seemingly straightforward activity like running isn’t immune to its fair share of potential risks and injuries, especially when it comes to long-distance endeavors like the challenging 42 km marathon. What’s even more intriguing is how many boxing enthusiasts are now crossing into the world of running to enhance their stamina and endurance. If you’re one of them, or simply a running enthusiast seeking to run injury-free, you’re in for a treat.
In this post, we’ve partnered with a respected orthopedic expert, Dr. Bryan Wang, founder of Beacon Orthopaedic Clinic, to bring you invaluable guidance and insights to keep you on the right track, quite literally, as you lace up for your marathon journey. So, let’s lace up and dive into the wisdom shared by a medical expert to make your running experience not only safer but also more enjoyable.
How to prepare for the long run
We had a chat with Dr. Bryan Wang, who is an experienced orthopaedic surgeon and an avid marathon runner himself. He aptly categorizes the journey into 3 logical phases – Before (pre-run), During the run, and After (Post run) phase. Each phase will have its own set of planning and precautions to be adhered to so as to keep the body in good shape.
1. Before the Run
Prepare for a distance that suits your body. Running a full marathon isn’t for everyone to start with. If you want to build up your endurance, it takes a lot of dedication and hard work to get your body in shape.
If you’re new to running, it’s best to start with leisurely walks and gradually progress to brisk walks before transitioning to running. The key is to increase your mileage by about 10-15% each week to build your body’s endurance and stamina over time. It can take a while to reach the 42 km level, but with consistent effort, it’s achievable.
It is necessary to have a training plan and commit to it if you want to complete a full marathon.
2. During the Run
Before going for a run, it’s important to stretch and warm up properly. It’s crucial to make sure that every part of your body is warmed up and ready to go. For example not just calf muscles but also abdomen muscles, shoulder blades, etc. Just like a rubber band that snaps at its weakest spot even though other points can stretch and flex well.
Wear proper footwear. It should be something that fits your foot contours well and provides good padding for the impact that your foot would endure during the run.
During the run hydration every 2 km is recommended (that is how the water stations are also stationed)
Sports drinks or energy bars can be taken after an hour in the run… so that’s only needed after you have covered the halfway mark (20 km onwards), according to Dr. Wang.
After a while, it’s a lot of mind-over-matter that drives you towards the finishing line.
3. After the Run
Post run it’s good to replenish your muscle energy and fluids. Sports drinks, bananas, or a protein-rich meal would be ideal. It’s important to keep moving and walk a bit to enable a gradual cool down.
Organized marathon events may have a medical tent if one needs medical attention. Otherwise for the post-run sprains and strains the RICE technique (rest, ice, compression, and elevation) can provide quick relief. However, one must not delay seeking medical help if a knee joint or muscle condition is experienced.
Get Set and Go
The journey to conquering a 42 km marathon is often as much a test of your mind as it is of your body. While training hard is a key part of the equation, maintaining a healthy, injury-free body is equally vital. Dr. Bryan Wang’s expert guidance offers a valuable compass for runners seeking to meet both of these crucial goals. It’s not just about going the distance; it’s about doing it with a robust body and a determined mind.
Ready to take the next step? Explore our Schedule + Rates page to kickstart your path to success.
Expert Tips from Dr Bryan Wang: Running an Injury-free Marathon
Team KOS, 22 January 2023
In the realm of sports, we often hear about the intense impacts and injuries that boxers endure, but what might surprise you is that even a seemingly straightforward activity like running isn’t immune to its fair share of potential risks and injuries, especially when it comes to long-distance endeavors like the challenging 42 km marathon. What’s even more intriguing is how many boxing enthusiasts are now crossing into the world of running to enhance their stamina and endurance. If you’re one of them, or simply a running enthusiast seeking to run injury-free, you’re in for a treat.
In this post, we’ve partnered with a respected orthopedic expert, Dr. Bryan Wang, founder of Beacon Orthopaedic Clinic, to bring you invaluable guidance and insights to keep you on the right track, quite literally, as you lace up for your marathon journey. So, let’s lace up and dive into the wisdom shared by a medical expert to make your running experience not only safer but also more enjoyable.
How to prepare for the long run
We had a chat with Dr. Bryan Wang, who is an experienced orthopaedic surgeon and an avid marathon runner himself. He aptly categorizes the journey into 3 logical phases – Before (pre-run), During the run, and After (Post run) phase. Each phase will have its own set of planning and precautions to be adhered to so as to keep the body in good shape.
1. Before the Run
Prepare for a distance that suits your body. Running a full marathon isn’t for everyone to start with. If you want to build up your endurance, it takes a lot of dedication and hard work to get your body in shape.
If you’re new to running, it’s best to start with leisurely walks and gradually progress to brisk walks before transitioning to running. The key is to increase your mileage by about 10-15% each week to build your body’s endurance and stamina over time. It can take a while to reach the 42 km level, but with consistent effort, it’s achievable.
It is necessary to have a training plan and commit to it if you want to complete a full marathon.
2. During the Run
Before going for a run, it’s important to stretch and warm up properly. It’s crucial to make sure that every part of your body is warmed up and ready to go. For example not just calf muscles but also abdomen muscles, shoulder blades, etc. Just like a rubber band that snaps at its weakest spot even though other points can stretch and flex well.
Wear proper footwear. It should be something that fits your foot contours well and provides good padding for the impact that your foot would endure during the run.
During the run hydration every 2 km is recommended (that is how the water stations are also stationed)
Sports drinks or energy bars can be taken after an hour in the run… so that’s only needed after you have covered the halfway mark (20 km onwards), according to Dr. Wang.
After a while, it’s a lot of mind-over-matter that drives you towards the finishing line.
3. After the Run
Post run it’s good to replenish your muscle energy and fluids. Sports drinks, bananas, or a protein-rich meal would be ideal. It’s important to keep moving and walk a bit to enable a gradual cool down.
Organized marathon events may have a medical tent if one needs medical attention. Otherwise for the post-run sprains and strains the RICE technique (rest, ice, compression, and elevation) can provide quick relief. However, one must not delay seeking medical help if a knee joint or muscle condition is experienced.
Get Set and Go
The journey to conquering a 42 km marathon is often as much a test of your mind as it is of your body. While training hard is a key part of the equation, maintaining a healthy, injury-free body is equally vital. Dr. Bryan Wang’s expert guidance offers a valuable compass for runners seeking to meet both of these crucial goals. It’s not just about going the distance; it’s about doing it with a robust body and a determined mind.
Ready to take the next step? Explore our Schedule + Rates page to kickstart your path to success.
