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Just running miles isn’t the only key to a good injury free marathon

Posted Nov 09 2010 9:00am


Do you run a couple miles a day, think you’re in pretty good shape and want to toss your hat in the ring to run a marathon? Think it out. You could easily injure yourself if you are not properly prepared, just ask Edison Pena . Pena was miner number 12 pulled from a Chili mine around a month ago after being trapped for 69 days with 32 others.

During the time he was trapped in the mine he regularly ran in a 1000 yard stretch of the mine, sometimes totaling 6 miles a day. After being pulled from the mine, and some fan fair about his running, he was invited to run the NYC marathon.

Sunday, November 7, Pena completed the 26.2 mile journey on the New York streets. It took him 5 hours, 40 minutes and 51 seconds.

From :

“The 34-year-old ran the first half of the race in two hours and seven minutes, until knee pain and exhaustion forced him to walk for some 10 miles. He slapped on two ice packs at a first-aid station and got treated for cramps at a medical tent in the 18th mile”.

For most runners, you won’t have 2.5 million spectators cheering you on to limp your way 13.1 miles to the finish line after swollen knees and exhaustion. Pena, while no stranger to running, was clearly not prepared to run a marathon. By no means does that take anything away from his accomplishment and the shear willpower it took to run in a dark mine for 69 days, however, you Pena or another reason inspires you to run a marathon, do it right.

If do not have a solid base of distance training and a good overall training plan, then you will finish like Pena with swollen knees and a fair amount of pain. Unlike Pena, you get to go home and suffer instead of be a local hero and more than likely traveling around making semi-celebrity appearances.

Google “marathon training plan” and you can find endless amounts of sites with plans that you can tailor to your needs and goals, for free. Average plans call for specific training starting 5 to 6 months from race day.

With sufficient training and preparation, most runners can complete a marathon with minimal pain and recovery won’t land you in bed all week. The tools are out there, so there’s no excuse not to be prepared.

Ryann Ryan Falkenrath writes the blog , and is a married father of two, owner of three dogs and trying to balance life, work and multisport. Ryan has participated in multisport events since 2001.  Ryan is also the Kansas Endurance Sports Examiner and you can read more of his triathlon thoughs HERE .  Contact Ryan at: or follow him on @TriJayhawkRyan

Follow on twitter @ everymantri or view latest videos on YouTube .

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