Personalized Marathon Training Plan Guide
Preparing for a marathon requires a systematic training plan. RunBox AI coach creates a customized 16-20 week marathon training plan based on your fitness level, goal time, and available training time.
Why Choose an AI-Customized Marathon Training Plan?
- Personalized Assessment: Based on your running experience and fitness condition
- Smart Adjustments: Training intensity optimizes automatically with progress
- Scientific Pacing: Based on your target finish time
- Injury Prevention: Reasonable intensity progression to avoid injuries
hidden pain points behind multiple marathon runs
I am Xiao Qi Guan, the leader of the Codoon official running group - Chengdu 77 Running Group. For many beginners who join the running group for the first time, the most concerned issues are not only how to run faster but also how to effectively avoid sports injuries. The most common problem here is 'runner's knee.' There is a saying: 'Running has a hundred benefits but harms the knee.' This means that running may cause sports injuries to our knees. Nowadays, many public accounts and certified influencers are promoting the idea that running harms the knees, sometimes even providing bloody examples, such as severe meniscus wear after two months of running, making it impossible to walk normally. Because of this, more and more runners are becoming afraid of running.
So why do some people frequently encounter sports injuries while others get healthier the more they run?
What is the real situation regarding running and knee injuries? How can we effectively prevent knee damage?
If we already have 'runner's knee,' how should we recover?
Previously, I attended a seminar on sports injuries, and one sentence from the lecturer left a deep impression on me. He said, 'Sixty percent of beginner runners, those who have just started running, will experience sports injuries.' This reminded me of when I first started running. Due to my unscientific training methods, I caused a meniscus injury and had to stop running for three months to recover. So, what exactly caused this?
The knee joint is the largest hinge joint in the body, and its shape also determines that it is not a very stable joint.The ligament structure of the knee joint plays a significant role in maintaining its normal function and stability.Although the knee joint is a hinge joint, it can also perform slight gliding and rotation when flexed. The main functions of the knee joint are to bear weight, transmit loads, participate in movement, and provide torque for lower leg activities. The knee joint is not as flexible as the hip joint and mainly performs flexion and extension movements. However, because it is located in the middle of the lower limb, between the body's two largest lever arms, it bears a significant force, making it prone to sprains and fractures. Ligament and meniscus injuries are especially common during sports activities.
Meniscus injuries are usually combined with other ligament injuries. When the lower leg externally rotates relative to the femur, the medial meniscus is easily injured; when it internally rotates relative to the femur, the lateral meniscus is easily injured. Meniscus injuries can also occur when the knee is over-flexed, over-extended, or when the femur and tibia collide directly. Foreign reports indicate that medial meniscus injuries are five times more common than lateral meniscus injuries, while domestic reports show that lateral meniscus injuries are more common.
Some marathon enthusiasts participate in races almost every week, sometimes running a full marathon every week. Running on flat roads is not enough for some; they also run on mountains. Engaging in such high-volume exercise without proper protective measures can easily lead to meniscus injuries and damage to the patellofemoral joint cartilage surface, ankle joints, and other injuries.
Many people know the importance of 'moderation'; exercise must have a 'degree.' Chen Yangxin, director of the Heart Failure Specialty at Sun Yat-sen Memorial Hospital of Sun Yat-sen University, stated that the definition of 'moderation' varies for people of different genders, ages, and physical conditions. Expert-recommended data can serve as a reference standard but does not necessarily apply to everyone. The most scientific way to exercise is to find the 'degree' based on one's own situation.
So, can we prevent sports injuries from a health care perspective?
Experts say that just supplementing calcium is useless; cartilage wear is not related to bones.Moreover, calcium supplementation is useless for repairing worn cartilage. The best way to repair cartilage is to supplement with nutrients specifically designed to repair cartilage - glucosamine chondroitin.Here, I recommend Jianliduo Glucosamine Chondroitin Calcium Tablets, which contain glucosamine, chondroitin sulfate, and calcium carbonate.Glucosamine is a basic component of cartilage matrix and joint fluid, providing a nutritional foundation. After the age of 30, the content of glucosamine in the human body continues to decrease and no longer regenerates. Chondroitin sulfate is the 'lubricant' of the joints, lubricating the joints and reducing friction. Calcium carbonate is a good friend of bones, supplementing bone nutrition and increasing bone density.
Of course, the knee is composed of bones and ligaments, with flexible rotation and support capabilities, so it is also necessary to strengthen the knee's strength. Additionally, it is essential to improve the surrounding muscle strength. Exercises such as lunges and squats can effectively train muscle strength. As the saying goes, running farther is more important than running faster. Arrange running training in moderation, ensure sufficient rest time, and make running a healthy lifestyle.
If you want to learn more about health knowledge and need answers to your questions, you can add Jianliduo Cool Running Research Institute rehabilitation expert (Coach Fu) on WeChat:WeChat: 17092040708to learn more. Adding WeChat also gives you a chance to win tickets to 'Spider-Man: Into the Spider-Verse'!
To take care of your knee joints, I recommend Jianliduo Glucosamine Chondroitin Calcium Tablets, available on TmallJianliduo Official Flagship Storefor purchase.
Start Your Marathon Training Journey
With RunBox app, you'll get:
- GPT-4o powered personalized training plans
- Daily training guidance and feedback
- Nutrition and recovery advice
- Real-time progress tracking
Download RunBox now and let our AI coach create your personalized marathon training plan!
