When to run and NOT

If you become ill the priority should be getting well again quickly, not sticking to your training plan.  This can determine whether you miss just a few days training or your whole preparation for the run.

Illnesses such as chest congestion, fever, body aches, deep fatigue or nausea, mean you are too sick to train and must wait until you feel close to full recovery.

Running again too soon can cause a relapse, it is far better to miss a few days of training voluntarily than miss the actual event or risk more serious illness.

However if you have only mild symptoms such as a slight cold or sniffle, you should be able to continue running up to half the length of your longest recent training session (provided that you quit if you start to feel worse).

When you feel well continue the lighter workout for one more day, then return to full training.

Stay motivated!

 

Muscle Cramps

That sudden, intense pain caused by a muscle locked in spasm.  Cramp is an involuntary and tightly contracted muscle that does not relax.

In your training for the marathon if your body is not yet conditioned you’re more susceptible to fatigue and cramps.  Inadequate stretching, intense or prolonged exercise, dehydration and the depletion of salt and minerals (electrolytes) are other causes of cramp.

But do not worry, cramps are extremely common and can be managed with these easy treatment and prevention tips:

  • Stop doing whatever activity triggered the cramp.
  • Gently stretch and massage the cramping muscle, holding it in stretched position until the cramp stops.
  • Apply heat to tense/tight muscles, or cold to sore/tender muscles.

To avoid future cramps always warm up before stretching and then stretch the muscle groups most prone to cramping before and after you work out.