Prevent injuries by running a minimal number of kilometers per week

(Photo: Pixabay)

In the build towards a marathon, whether “on its own” or within a Long-Distance triathlon, we are used to ticking off a certain amount of kilometers per week and to increase this number in the weeks before a race. But does a bigger volume also mean that we recover faster from a race and that we minimize the risk of injuries? And what should in that case be the minimum amount of kilometers you need to run per week in preparation for a marathon? A study, shared by the International Journal of Physical Therapy, proves us that a certain minimum basis is important for injury prevention and quick recovery, not even mentioning a good race result. They share the outcomes of their research.

In an online survey, 662 marathon finishers were asked whether they had suffered injuries. 68 runners responded that they did struggle with an injury, which was so severe that they had to lower their training volume and intensity for a period of at least fourteen days. Runners were also asked how many kilometers they ran in their biggest training week before the marathon: they could choose out of 30 km, 30-60 km and 60 or more km.

The survey outcomes showed that the runners running less than 30 km per week during their training block were at a great risk of getting injured. Also, it turned out that there was nearly no difference in how injury prone the group of 30-60 and <60 was.