Full injury check run!

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(Edited)

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After a marathon I always try to do a full injury check run within 48h. This timing allows you to distinguish between muscle pain and real injuries. While I normally try to do it the day after - right away, that turned out to be pretty hard yesterday (left ankle caused some pain), so yesterday I settled for a 1km run with my daughter.

This morning my ankle felt better, some muscle pains started to appear - but not too bad. Time to hit the roads!

Why & How:
I knew my hamstring was suspect before the race. Late in a trainingscamp you just have to deal with it. After a trainingscamp you can address it - but you need to know where you stand before you can take a targetted action. Would the injury be substancial I would have to take (longer) rest, if the injury is small - strenght training can help me improve.

My injury check run works like this:

  • 5 to max 10 km
  • start slow - gradually (take 1 - 2 km for this) pick up the pace until you either feel pain or you lose your breath.
  • slow down and do a bodyscan
  • finish the run at a pace that causes no issues.

By doing this before your regular muscle pain kicks in you can quickly determine where your are injury wise.

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The run:

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The run went pretty smooth, the blisters on my left foot were definitly there but that was oke I was mostly interested in the ankle, calf and hamstring. Ankle seemed to be completely relaxed.
Calf and Hamstring felt slightly better compared to yesterday. Even when picking up some speed I would not describe it as pain - more a little tensed. Furthermore no imbalances between left and right (as you can get when one side is suboptimal).
So I am really happy with these results and will build a plan for next camp to incorporate more strenght work in the program.

Now time for some rest and recovery!

Happy running

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11 comments
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Pretty interesting way to find injure origin... I guess some more light days and it should be fine then

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Look after yourself my friend, be sure not to over push yourself, your consistent challenging yourself is impressive i salute you sir have a wonderful new week ahead.
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Impressive injuries check, keep it up
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Make sure to stretch often as well, as it's also very important. I wish you much success with your running endeavors! 😁🙏💚✨🤙

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I've always wanted to run and seeing you makes me happy. Due to a problem with my knee since I was little, it's impossible for me to run, but I like that you run with your daughter and what good advice you give for recovering after a marathon.
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