Completing a marathon or triathlon can make us feel good about our athletic abilities, but these intense events are very demanding on our bodies. The key is to train—and to train safely. Christopher Hanssen, M.D., head of the orthopaedics division on the medical staff at Baylor Regional Medical Center at Plano, offers the following tips to help you stay safe.
1. Talk to your doctor. “Depending on your age and medical history, make sure you get a full physical exam before you begin training,” Dr. Hanssen says. “Endurance activities place tremendous demand on the body, which can expose undiagnosed conditions. With conditions that affect the heart muscle, such as hypertrophic cardiomyopathy, it can be fatal. Other conditions, such as diabetes, should not inhibit individuals from activities, but do call for meticulous medical care.”
2. Make sure you have the proper equipment. Dr. Hanssen recommends having multiple pairs of shoes and alternating them daily. This allows shoes to regain lost integrity as well as decreases the incidence of annoying conditions such as fungal infections. The American Orthopaedic Society for Sports Medicine suggests replacing shoes at the 500- to 600-mile mark.
3. Don’t overtrain. “When your muscles fatigue, your chance of an injury increases,” Dr. Hanssen says. Training for endurance sports requires more repetitions with less tension and weight. For healthy adults, aerobic conditioning is recommended three to five days per week (training at 60 percent to 90 percent of your maximum heart rate).
4. Give yourself enough time. “It takes months to build up to a marathon or triathlon,” Dr. Hanssen says. “Elite athletes train year-round for these events. Make sure you’re prepared so that you can keep your body in the best possible health while minimizing injury.” Make sure you maintain a stretching regimen as well—flexibility helps prevent injury. Finally, not everyone is Lance Armstrong, Dr. Hanssen warns, adding: “Know your limits.”
If your long-distance training regimen starts to wreak havoc on your knees, ankles or other joints, the team at Baylor Plano is here. For a referral to an orthopaedic specialist on the Baylor Plano medical staff, click here.