Austin Marathon & Race Season: Injury Prevention and Post‑Race Recovery
Your Austin Marathon Playbook—From Last Long Run to Post‑Finish Recovery
Whether you’re racing the marathon, half, or 5K, small tweaks now can prevent shin splints, ITB pain, and plantar fasciitis from derailing race day.
Your 10‑Point Pre‑Race Screen (Do This 2–4 Weeks Out)
Single‑leg hop for control (both sides)
20–25 single‑leg calf raises with full height and no hip drop
Step‑down test (8–10 inch) without knee cave
Ankle dorsiflexion wall test (knee to wall without heel lift)
Glute bridge (single‑leg) 30–45 sec hold
Cadence check: a small increase (often 5–10%) can reduce joint load for many runners
Shoe rotation: alternate two pairs with different stack/geometry
Long run nutrition/hydration rehearsal
Downhill mechanics practice (arms closer, quick steps) for rolling Austin routes
Self-audit: rate each ache 0–10; anything ≥3 that lingers needs a PT look
The 3‑Week Tune‑Up (General Template)
Week ‑3: Peak long run; strength twice (calf, hips, core).
Week ‑2: 75–80% mileage; short race‑pace efforts; one strength day.
Week ‑1 (taper): 50–60% mileage; strides; mobility; sleep and carbs up.
Strength That Protects Runners (2×/week in build, 1× in taper)
Calf raises (straight/bent knee): 3×12
Split squats or step‑ups: 3×8/side
Hip airplanes or banded walks: 2×10/side
Planks/side planks: 2×30–45s
72‑Hour Post‑Race Recovery
0–12 hours: Walk frequently, snack + hydrate, gentle calf pumps.
24 hours: Easy spin or swim; light mobility; protein with each meal.
48–72 hours: Short easy jog if no limp; soft‑tissue work; resume light strength.
Red Flags (Don’t “Just Push Through”)
Bone‑like focal pain, swelling/heat at a tendon, numbness/tingling, or pain that worsens as you run rather than warms up—get evaluated.
FAQ
Q1: Should I change my shoes right before race day?
A: No—break in any new pair at least 2–3 weeks before.
Q2: Is foam rolling worth it?
A: It can reduce soreness for some runners; the bigger wins are strength, sleep, and fueling.
Q3: How soon can I run again after the marathon?
A: Many do an easy jog by day 3–5 if there’s no limp or sharp pain.
