Injury Break in Marathon Plan

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  • #18972
    FlorianK
    Participant

    Hi,

    Ím currently half way through a 18 week marathon plan. My Race will be on the 23rd of April and until now everything went super smooth.
    However, I just got a calf strain during my long run and I expect to be forced to pause for at least a week.
    I don’t know how to continue afterwards and how to customize the plan in TP accordingly. Any ideas or recommendations? Shall I simply skip the workouts and jump right in again afterwards? Íd assume at least a small ramp up would make sense.

    Thanks Florian

    #18973
    Gerald
    Participant

    I’m curious to hear the coaches input. One week should not affect your generalizwd fitness. So there wouldn’t be an issue there.

    Your issue would be ensuring you are recovered from the injury and not cause a reoccurence. I’d start first by looking at what in the long run caused the injury. If it was a simple accident, then just take the first 1-2 days back easy with a foundation run to see how it feels. If it was more of an overuse injury, then you might need to look at scaling back your volume on the plan. If so, maybe consider dropping down a level or splitting your long runs up into 2 days.

    #18992
    Leyla Porteous
    Keymaster

    Hi Florian,
    Sorry to hear about your calf strain.
    If you can swim or do water running with your strain then this can be a good way to keep some aerobic conditioning going (and this can also be good for the mind while you let the strain heal). If it is truly healed after a week then you can start back with shorter easier effort running sessions for 2-3 days before adding in volume or intensity. As Gerald said above, you will not lose significant fitness from a week away from running – especially if you use this time to work on calf strengthening exercises and cross training that doesn’t irritate the strain. It’s always a good chance to assess your training as well to determine what causes the strain, and consider adding in strength and mobility training to help counter any imbalances.

    Wishing you a speedy recovery.
    Coach Leyla

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