With race season and New York Marathon just around the corner, I get a lot of questions about how to optimize performance throughout training and prevent injuries. A runner myself as well as a Physician specialized in sports medicine, I know that training for the marathon and long distance running in general can put enormous strain on your body, so I decided to dedicate this blog post to my best tips and tricks to help you perform at your absolute best!
Prepping in the months ahead of your race is key. There are numerous things you can do to help you perform better, and I always recommend starting to experiment early to figure out what works for you. What is your ideal running diet, how does your ideal training schedule look, what supplements make a difference for your performance? Start early in order figure these things out and you will be better setup for the big day.
Diet is of course very important. There are differing opinions on what works best, and I always advise my patients to find a diet that fits into their lifestyle. Keto has been shown to increase performance, but that diet is very hard to maintain if you can’t meal prep. Otherwise, it is a great diet for endurance. Getting enough protein is key for recovery and muscle building. It can also be helpful to come in for an evaluation at my office to make sure you are getting sufficient amounts of minerals and vitamins to support training.
You may want to consider Halo or hyperbaric units too. Halo is a therapy that helps your performance and looks like a giant headset that works on the muscle area of the brain to improve performance. Hyperbaric therapy helps the body recover quicker and decrease inflammation.
This is a very common trap that I see my patients do a lot, you need to be careful not to over-train as this can affect hormones launch such as Cortisol, Dhea, Insulin and Testosterone. If these hormones are abnormal this can cause fatigue or weakness, not great for a marathon…
You also want to be careful with stretching, several recent studies has shown that stretching may lead to an increase in injuries.
When it comes to supplementation, you may want to consider taking beta-Alanine, curcumin, CBD Oil plus others to help with inflammation and performance.
Recovery techniques have become very popular in New York and this is great news! Your recovery should ideally speed up your recovery and quickly heal any injuries. Using compression boots, hyperbaric or Cryotherapy are all great ways to support healing.
If you are already injured, you can consider several things; First you need to determine how close your injury is to the event you are training for. Plus, you must consider the severity of the injury. Procedures such as Dry Needling, Cupping, Biopuncture, Perineural injections can all help up to one day before an event. Things like PRP or Stem Cell injections can take out of training for the event for 3 weeks. I also perform other treatments that can massively help such as PEMF, Osteopathic Manipulation, Acupuncture and more.
Get in touch with any questions!