Orthopaedic Advice

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46.International
Trabzon Half Marathon
15 February 2026
Run!
Breathe into the
World !
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46.International
Trabzon Half Marathon
15 February 2026
Run!
Breathe into the
World !
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Orthopedic Recommendations for Marathon



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    Shoe Selection
  • The Right Shoes: Choose running shoes that fit your foot structure, provide adequate support, and have shock-absorbing properties.
  • Usage Period: Replace your shoes after walking 500-800 km. Worn-out shoes can increase the risk of injury.
  • Test in advance: Try out the shoes you plan to wear during the marathon in a few long runs beforehand.

      • Things to Consider During Training
  • Gradual Increase: Do not increase your weekly running distance by more than 10%. Rapid increases can lead to overuse injuries.
  • Strength Training: Add resistance exercises that strengthen the lower extremity muscles (e.g., squats and lunges) to your routine.
  • Stretching and Mobility: Stretch your calves, hamstrings, and hip muscles in particular. Prevent muscle stiffness by doing exercises that increase range of motion.

      • Preparation for Race Day
  • Warm-up and Cool-down: Prepare your muscles and speed up recovery by doing dynamic warm-up exercises before running and cool-down and stretching exercises afterwards.
  • Race Stance: Maintain proper posture while running. Your shoulders should be relaxed, your back straight, and your strides controlled.

      • Preventing Injuries
  • Take breaks: Don't hesitate to take a break when you feel tired. Overworking can lead to stress fractures and tendon problems.
  • Ice Application: If you feel pain in areas such as the knee or ankle after exercise, apply ice for 15-20 minutes.
  • Orthopaedic Supports: In necessary cases, you can use insoles or knee braces with your doctor's recommendation.

      • When You Need to See a Doctor
  • Severe or Persistent Pain: If you experience pain in your knees, ankles, or hips that does not go away, consult an orthopaedic specialist.
  • Swelling and Redness: If you notice swelling, warmth, or discolouration in your joints after a race, you should see a specialist.
  • Abnormal Sounds: If you hear abnormal sounds such as crackling or clicking from your joints while running, this could be a sign of injury.

    • Trabzon Half Marathon

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    Welcome, how can I help you?

    • When will the 46th Trabzon Half Marathon take place?
    • How can I register for the marathon?
    • Can you provide details about the track?
    • Can I get some info about the consent form?
    • Can you provide information about the status of the competition?
    • What will the prize table look like for the 46th Trabzon Half Marathon?