Trabzon Yarı Maratonu

Orthopedic Recommendations for Marathon

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.

Orthopedic Recommendations for Marathon

Trabzon Half Marathon

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