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Tips for 1st time marathon runners

For any 1st time runners, it is important to ensure preparation are in-place before the actual run starts.

Below are some of the pointers which can guide you to your actual day.

1) Goodies Bag

Find out how and where to collect your race pack, and remember to do so. These packs contain all the essentials, like your racing bib/race tag and timing device.

2) Right Diet

The diet should consist of foods – high in protein, vitamins, minerals and carbohydrates. Ensure adequate carbohydrate intake leading up to the race, and also during the event, prevents severe fatigue.”

3) Learn from the experienced runners

Learned from the seasoned marathon runners. They can be a valuable asset to help you mentally prepared.

4) “Recce” the route

Knowing the route and condition in advance can be an advantage to your overall running experience.

5) Hydration Plan

Make sure your body is having the necessary fluid replacement during the run.

6) Get Adequate Rest

It is important to have good rest and sleep two to three days before the actual day. Waking up groggy and grumpy is the last thing you will ever want to start off.

7) Body Warm-up

Proper body warm-up is important to prevent any form of injuries.



Common Marathon Injuries

Hip & thigh

  • Hip Bursitis

Hip Bursitis

Sometime also known as trochanteric bursitis. It is a condition where the bursae around the hip is inflamed. A bursa is a small sack of fluid which is usually positioned in between a bone and a muscle or tendon. The function of a bursa is to prevent friction between the bone and overlying soft tissue.

        Snapping Hip Syndrome

A snapping sensation with a popping noise when the hip is flexed or extended. It is usually caused by the Iliotibial band snaps over the outside of the thigh. And it occurs when the deep hip flexor snaps over the front of the hip joint.

Pulled Hamstring

It is an excessive stretch or tear of muscle fibers. There are 3 grade of pulled hamstring.
Grade 1 is have minor swelling, tightness and some discomfort in walking.
Grade 2 is noticeable swelling, any pressure result in pain, unable to straighten knee       and limping.
Grade 3 is noticeable swelling immediately, need walking aids and severe pain when       there is knee flexion.

Hip Stress Fracture

It is a injury to the ball of the ball-and-socket hip joint usually cause by overuse activity. If it is left untreated, the bone will continue to be weaken which in turn will cause the bone out of alignment. And it will lead to the injury of the blood supply to the hip area.


  • Runner’s Knee
        Runner Knee

A softening or wearing away and cracking of the cartilage under the knee cap which       causes pain and inflamation. The cartilage becomes like sandpaper because the kneecap is not riding smoothly over the knee.

  • Dislocating Knee Cap
Dislocating Knee Cap

It is when a bone in the knee that has come out of place. When an injury tears the           ligaments around the joint, which result is adnormal alignment of the bones.

  • Plica Syndrome
        Plica Syndrome

It is when the protective layer in between the knee joint becomes irriated or inflamed. It is usually cause by a history of blunt trauma to the front of the knee or prolonged           strenuous exercise.

  • Lateral Cartilage Tear
        Lateral Cartilage Tear

Each knee joint has two crescent-shaped cartilage menisci which consist of an medial     (inner) and lateral (outer). They act as a shock absorbers for the knee and making sure   they are proper interaction and weight distribution between the tibia and the femur       (thigh bone).


  • Ankle Sprain

Ankle Sprain

It is when one or more of the ligaments of the ankle is torn or partially torn. It happens   when a person lands from jumping or running on to an uneven surface.

  • Achilles Tendonitis
         Achiles Tendonitis

Its a inflammation or irritation of the tendon at the back of the ankle. Usually cause by     overpronation or lack of flexibility.


  • Iliotibial Band Injury
Iliotibial Band Injury

An overuse injury most common injury for runners. The pain range down from the outer muscle from your hip down to the knee causes by excerising on hard surface, increase   the intensity too gradually, uneven leg length difference and foot problem such as flat     feet.

  • Stress Fractures
Stress Fractures

Stress fractures of the hip are usually seen in long distance runners, and much more commonly in women than in men. These injuries are usually seen in endurance athletes with insufficient nutrition or eating disorders.


Plantar Fasciitis

It is the inflammation of the tissue from heel along the arch of the foot. Caused by the irregular stretch or tear to the ligament of the bottom of the feet.

  • Overpronation


    It is when the feet roll inwards too much causes excess stress on the inner surface of the foot which make them more prone to injury.