How to Run a Marathon Faster (even with an injury)
Each month, Iron Physical Therapy highlights a special patient to tell their inspiring story. We want to honor the people who go all in - body, mind and spirit. They show us what’s possible - that you can move on from a setback to do amazing things...to challenge your body, to chase your dreams, to address pain in a healthy way to #getbetterbebetter. Read Liz’s story below and then click here to read more inspiring patient stories.
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Meet Liz! She's a strong mother runner, member of the Essex Running Club, mentor at Fleet Feet and a bundle of positive energy! Her commitment to rehab and sticking to the game plan paid off…and by paid off I mean a 15 minute PR during her recent marathon!! Read her incredible story! Great job Liz!!
In Liz’s Own Words…
How did you get into running and why do you still run?
I started running about 10 years ago as part of me trying to be a “supportive wife.” My husband had stopped smoking and decided to pick up running. I would occasionally join him but would complain every step of the way. Eventually it lead to us doing Tough Mudders and the occasional 5k or 10k, but I wouldn’t say I was a runner. It wasn’t until 2017, when I joined a 10k training program at Fleet Feet Montclair, that I started running consistently and started to really enjoy it. Let’s just say it escalated quickly!
I continue to run not only for all the health benefits, mental and physical, but also because I am motivated by the amazing running community I am part of. Oh, and I love seeing the improvement! Getting a PR is such an amazing feeling!
What Brought You Into Physical Therapy?
Going into this training cycle for the Chicago Marathon I knew I needed to make sure I addressed any issues. I was having some pain on the top of my fibula and wanted to make sure it wasn’t going to get worse. After a few weeks of working on it and really seeing the improvement, my training was unfortunately derailed. On one of my long runs my calf tightened up badly and it turned out to be a calf strain. The marathon was in a month and I could barely walk around my block.
How did you have to adjust your marathon training due to your injury?
Both my coach and Dr. Mayes agreed that I had to completely stop running. I was allowed go on the bike as long as I didn’t engage my calf. I continued going to PT and made sure to do everything Dr. Mayes told me to do!
advice for fellow runners who get injured during training?
Listen to your body and your PT, of course! Give your body a chance to heal by eating well, avoiding alcohol, getting enough sleep and staying positive! That last one is probably the hardest one of them all!
What can you share about handling the physical & mental setbacks that happen when you're training for a big race while battling an injury?
We can all agree that getting injured while training for a big goal race is extremely disappointing. It’s understandable to feel all those negative feelings that come with it, but try not to dwell on it. Accept what happened, know that trying to figure out the why or how you got to this point is not going to help you get better. Focus on what you can do. Trying your best to stay positive, take it day by day and don’t be so hard on yourself. Those that train for any endurance sport know the risks that come with training, and we have to be prepared for plan B. If it’s not your time to race, there will be others. The goal ultimately is to be able to do what you love for a long time.
How did race day at the Chicago Marathon go?
I have to admit, when I first got injured I didn’t think I was going to make it to race day. Walking into Iron PT limping, I was afraid of what Dr. Mayes was going to say. After assessing the situation he assertively said “we’ll get you to the start line!” And get me to the start line we did! I hadn’t been able to run in a month, but I knew that I had trained enough prior to my injury to get me to the finish line. It wasn’t going to be easy, but what marathon is?
My body definitely felt the lack of running as I hit the first few miles, but I knew that as long as I kept a good pace, fueled and hydrated properly that I could manage to do well. The pain in my hips and knees became overwhelming, but I just kept telling myself every step is a step closer to the finish. This is the part that the mind has to take over the body. I may not have been able to train the way I wanted, but I knew that mentally I was prepared. Not once did my calf hurt, which was my biggest concern, so I took that as a win! I pushed on, picked up the pace just a bit with 3 miles to go and finished with a huge smile on my face. Not only was I able to finish without aggravating my injury, but I managed to have a 15 minute PR!
How have you changed your approach to running (especially half/full marathons) over the years? What do you do now that you wish you did earlier?
I absolutely have changed my approach to training for half/full marathons. I realized the hard way that running alone wasn’t making me stronger and it was just leading to injuries. Incorporating strength training was a must. Also, cutting back on how much I was running. Five days a week is too much and not necessary for me. I can handle four days and cross train two days. One day a week I focus on recovery. That means no running or cycling but stretching and maybe light yoga. My long runs are slow (you get faster by running slower) and save my speed for track workouts or tempo runs. Most importantly I learned to listen to my body! Knowing the difference between discomfort and pain. No need to run through pain, there is nothing to gain from it.
I still have much to learn but I know that I can count on Iron PT to help me along the way if I face any obstacles during my training. Thank you Dr. Mayes and to the Iron PT staff! Every time I left their office I felt a sense of confidence and positive energy that I greatly needed