Marathon Training: A Physical Therapist's Guide to Protecting Your Joints

Expert Tips: Protecting Your Joints During Marathon Training Dr. Lisa, a certified physical therapist and run coach, has shared crucial advice for runners aiming to safeguard their joints throughout demanding marathon training cycles. In a recent video, Dr. Lisa emphasized that while running itself is not inherently detrimental to joints, increased mileage can lead to stiffness and aches if proper preventative measures are not taken. Her recommended routine begins with a dynamic warm-up before every run, regardless of its length, to prepare the joints. She also highlighted the benefits of foam rolling prior to the warm-up, citing research that shows it can enhance range of motion and performance. Post-run recovery is equally vital. Dr. Lisa advises a 10-20 minute walk immediately after a run to gradually lower the heart rate and alleviate joint stiffness. Following the walk, she suggests incorporating 5-10 minutes of dynamic mobility exercises, preferably performed on the ground, to help relax the nervous system and further aid recovery. "Runners are athletes, and we have to start taking care of our body like one," Dr. Lisa stated, underscoring the importance of consistent pre- and post-run care to maintain joint health and optimize training outcomes.