Posted: January 23, 2005

Science of Sport: "Ask Owen" Weekly Feature

Ask Owen Q and A Index

Visitors are invited to submit training questions for exercise physiologist Owen Anderson, Ph. D. to answer in a weekly column.

Owen currently writes a weekly column for the Runner's Web.

Questions can be emailed to: Ask Owen.

Each week, Owen will pick the most interesting question(s) and publish his answer(s) on the Runner's Web.

Question::

Dr. Anderson
I was recently diagnosed with bilateral medial tibial stress fractures and was told to take about 6 weeks off from running.
If I make adjustments to biomechanical issues and follow a more structured training plan, should I be able to safely train for a marathon at the end of May once I start running again? I am a little apprehensive about reinjury but don't wish to compromise performance.
I feel that if I remain healthy I can run a sub 2:40, so my training will consist of high intensity and high volume.

Brent McMillan

Answer:

Hi Brent,

Thank you very much for your note and question; I appreciated hearing from you. I would strongly recommend waiting until the fall to run a marathon. Your six-week break from running will last until the beginning of March, leaving you with about 12 weeks to prepare for the end-of-May marathon. Since you have had bilateral stress fractures, I would strongly encourage you to spend a minimum of eight weeks on a running-specific strengthening program, utilizing a variety of movements which mimic the mechanics of running (one-leg squats, one-leg hops in place, high-bench step-ups, runner's poses, one-leg shin raises, partial squats, balance and eccentric reaches with toes, bicycle leg swings, one-leg heel lifts, etc.), before you even begin to think about increasing your intensity and volume of running very much. That would leave you with just four weeks to prepare for the marathon - not really enough. I fear that the risk of re-injury will be too high if you plunge back into marathon-type training in March. It would be optimal to spend the spring strengthening yourself - and then gradually increase your intensity and volume over the course of the summer.

Very kindest regards,

Owen Anderson, Ph. D.

www.RRNews.com

About Owen Anderson
Owen Anderson, Ph.D., is the editor and founder of Running Research News and the author of the books Lactate Lift-Off (http://www.rrnews.com/products.htm) and Great Workouts for Popular Races (www.rrnews.com). An exercise physiologist and training expert, Anderson coaches and offers training camps for runners. He's based in Lansing, Michigan. To learn more about Owen and his work, please visit www.rrnews.com

Running Research News is a monthly newsletter which keeps sports-active people up-to-date on the latest information about training, sports nutrition, and sports medicine. RRN publishes practical, timely new material which improves workouts, prevents injuries, and heightens overall fitness.