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Train Like a Pro for the Rock N Roll Marathon

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This December, San Antonio will again host the Rock ‘N’ Roll Marathon.  This year it is a full weekend of fun…everything from a 10k on Saturday, Dec 6th and a bike tour/5k/relay to a half marathon/half marathon/full marathon on Sunday, Dec 7th.  No matter your fitness level, the weekend should offer plenty of fun for everyone!  

Before you register for a specific event, here are some tips to keep in mind:



Training:

  • How long it takes to prepare for your race will depend on the length of the race and your level of experience.  If you are a new marathoner, you should be training at least 4-5 months prior to the event whereas a more experienced runner could be fine with 3-4 months of training. 
  • Join a local running group! There are plenty of running groups all around San Antonio. The more you surround yourself with others who have the same goal, the more likely you are to achieve that goal!  Strength is in numbers, and not only will running with buddies keep you safer, but you will find that you are more likely to stay motivated and compliant with the training.  
  • Some local running groups include We Run San Antonio, Solers Fit, iRun Training, SARR (San Antonio Road Runners), R+R Training
  • Run at least 3-4 days per week (your level of experience will determine the intensity of these runs)
  • Follow the 10% progression rule (increase your mileage by 10% weekly…doing more than that may result in injury)
  • Cross-train on your non-running days with low-impact exercise.  Not only will this allow your joints to have a break, but it will train different muscles that aren’t utilized as much during a run.  
  • Good examples of cross-training are yoga, pilates, weight training, elliptical, swimming, and biking.

Proper Training Gear:
  • Wicking clothing is a MUST!  Running clothes that take moisture away from the body will prevent blisters, excessive weight from wet material, and will allow proper regulation of body temperature.  Do not wear a cotton shirt on runs!
  • Non-cotton socks are very important!  Running socks should not contain any cotton.  Cotton is one of the main causes of blisters….and if you have ever had a huge blister after a long run, you know that you won’t want one again!
  • Make sure you are running in the correct running shoe. Don’t go for the “cute” shoe – make sure that you have been properly assessed for the type of running shoe that you need.  The main types of running shoes are neutral, stability, and motion-control.  Not all shoes are made the same!
  • Use a hydration system
  • Wear reflective gear and lights when running in the dark
  • Wear a visor and sports sunscreen when running in the sun

Nutrition:
  • Consume low-glycemic food with 8-12 ounces of water 30 mins prior to your run
  • Drink water throughout a run with a rule of thumb of “drink to thirst.” You don’t want to over-hydrate or under-hydrate.  
  • Drink electrolytes after 30 mins of activity.
  • Carb replacement after 45-60 mins of activity (exs: UCAN/GU/Hammer Gels/Powerbar),
  • Consume recovery drink with protein within 30 mins of activity. 

Cheryl Obregon, PT, DPT, FAAOMPT is a physical therapist at The San Antonio Orthopaedic Group’s Westover Hills location. She is a fellow of the American Academy of Manual Physical Therapy and specializes in the treatment of long-distance runners. Cheryl is a marathoner herself (PR 3:42 full/1:43 half) with multiple years of long-distance running experience. To schedule an appointment with Cheryl, please call 210.804.5564.


NOTE: We cannot provide medical advice or diagnoses without seeing a patient in person.

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