We are just over a week removed from the marathon and so begins the analysis and planning for my upcoming races. When I go through this process I become a world class research analyst to make sure I have all the information I could possibly need. For example, when I have slight tightness or pain in my legs, I scour the web looking for as much info as I can to determine what the cause may be and how I can remedy. It has done wonders for my past ITB injuries.
My biggest issue from the marathon was horrible cramping at mile 16. My initial assessment and advice from friends lead me to believe that my hydration and nutrition were the problem.
Need to hydrate leading up to the race!
Need to drink Gatorade during the race!
Need salt tabs!
Of course me being me, I started to research what I can do to fight off the cramps so that my upcoming races have a much different outcome. I found this great article at competitor.com titled How to Beat Marathon Muscle Cramps (http://running.competitor.
com/2013/09/training/how-to- beat-marathon-muscle-cramps_ 84843). This article speaks more to cramping in the calves but has a small section about cramping in the hamstrings. As I read through this, my mind was blown!!!
So the basic overview is that most of us lack the strength to hold our running posture for three to four hours which creates slouching through the later portion of the race. This then puts the hamstrings in a tough spot and causes them to work more. WOW!! So that makes it pretty simple, makes my next steps pretty straight forward. We all know what’s coming…..the same thing that I hate doing…..the same thing I just about do everything in my power to avoid……STRENGTH TRAINING!!!
So the plan is to add some core exercises to my training as well as some back and shoulder exercises to strengthen my posture. I really feel that my continued long runs will alleviate some of my challenges but if some crunches and rows will help me run better at my races, I think I can do that. What about all of you...
Do you go research crazy when you have an injury? Creating a training plan? Breaking down a race?
Any favorite exercises to help improve posture??