Injury adjusting training plan (marathon level 0)

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  • #20834
    daanblokker
    Participant

    Hi all,

    I’ve recently started the marathon level 0 training plan. I started after a half marathon race and skipped the first week of the plan (due to time and recovery from the half marathon). My goal is to run a marathon on February 18th.

    After the half marathon I started experiencing some heel pains. My PT thinks it’s the beginning of a heel spur, but not quite that yet. When I’m running I sometimes feel it a lot (especially when I’m running multiple days in a row), other times the discomfort is minor (especially when I take one or more days off). My PT said that normally she would advice me to quit running for a period in order to recover, but since I really want to run a marathon she doesn’t want to advice that.

    My question is if and how I could adjust my training plan. Ideally I would like to take a bit more rest from running to help my heel recover, but I don’t want to jeopardize my marathon preparation too much. Are there any trainings I can skip more easily? Are there some I should really not skip? Is there another type of training (weights, swimming, cycling) I could substitute a training with?

    I hope someone can help.

     

     

     

     

     

    #20836
    coachanne
    Keymaster

    This is a bit of a complex question.  The easy answer would be to add some cross training in to the easier run days (cycling, elliptical, aqua jogging) to help maintain your fitness level.

    You could also add in some run/ walk sessions to lessen the impact from running.  Find an interval that is comfortable (example: 3 minute run/ 1 minute walk) for your runs and see if that provides some relief.  The benefit of a run/ walk is often over looked in marathon (or any) training.

    I’d also recommend taking a look at your shoes.  How many miles are on them?  Is it the right shoe for you? Visit your local specialty run store for some help if it’s been awhile since you’ve had a proper fit.

     

    I hope that helps and you heal quickly!

    Coach Anne

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