Miles Ahead: Your Guide to a Successful Marathon Season
Completing a marathon is an enormous achievement, but it’s not something you can go into unprepared. Successful marathon runners know that crossing that finish line isn’t just about putting in the miles the day of–it’s about all the work you do before the race even starts.
The multidisciplinary team at Momentum Health understands the complexities of getting ready for a marathon, including smart training, proper nutrition, and injury prevention. To help you get ready for this year’s marathon season, our clinicians gathered some of the key tips that can help you prepare. And if you’d like more personal guidance, don’t hesitate to schedule an appointment at one of our clinics!
Three Tips to Help You Get Ready for the Big Race
1. Train Smarter, Not Harder
Any seasoned marathon runner can tell you that a structured pre-race training program is essential in helping you build endurance and avoid injuries. We generally recommend following a 16 – 20-week training program.
- As you train, gradually increase your mileage (never more than 10% each week) to avoid overuse injuries.
- Cross-train with strength training, yoga, or swimming to improve stability and mobility.
- Alternate different shoes during weekly runs to change up the ground reaction forces acting on your body and lessen injury risk.
- Don’t forget that rest days are just as important as training days.
How We Can Help
Our clinicians can assess your movement patterns, address muscle imbalances, and provide customized exercises to strengthen weak areas, improve your performance, and help prevent injuries.
2. Fuel and Hydrate for Success
What you eat and drink directly impacts your energy levels and recovery. Dial in your nutrition strategy well before race day:
- Eat carb-rich meals before long runs to sustain energy.
- Refuel with protein post-run to support muscle repair.
- Stay hydrated before, during, and after your runs
How We Can Help
Our nutrition team can work with you to develop a personalized nutrition plan to ensure you’re fueling properly.
3. Prevent Injuries & Stay Strong
Even minor injuries can derail your training. Strength and mobility work help reduce stress on joints and muscles.
- Strengthen key muscles like hips, calves, and core to reduce strain on knees and ankles.
- Taper your training 2–3 weeks before the race to allow full recovery.
- Wear properly fitted running shoes and remember to replace them every 400–600 km.
How We Can Help
Our clinicians can work with you to improve joint mobility and alignment and keep you running efficiently. We offer active release and dry needling (IMS) as some options to keep moving well!
Bonus Tips: Things to Keep in Mind on Race Day
After months of training, race day is your time to perform. The right approach helps you finish strong and recover well.
- Eat the same pre-run meal you used in training and wear well-tested shoes and clothing to avoid discomfort or other surprises.
- Mentally break up the race into smaller sections to help you pace yourself (and to make the race feel more manageable).
- Warm up properly beforehand and keep moving when the race is over. Light walking and stretching aid in muscle recovery.
How We Can Help
We offer several services, such as massage therapy, to help you successfully recover in the weeks after your marathon.
Train, Recover, and Perform with Momentum Health
Running a marathon requires a lot of hard work and dedication. Whether you’re preparing for your first race or aiming for a personal best, our multidisciplinary team is here to help. Schedule an appointment today to learn more about how we can help you cross the finish line feeling your best.
Written by Jason Douglas, PT, MSc.PT, IMS Certified.
Need Help Turning These Tips Into Action?
Our multidisciplinary team at Momentum Health can provide personalized guidance for you and your family. From improving posture to increasing physical activity, we’re here to support your overall well-being. Schedule an appointment today!
Clinician Spotlight
Jason Douglas, Clinical Director, MPT, IMS Certified
Jason graduated with his Bachelor of Physical Education in 2008 and his Master of Science in Physical Therapy in 2011, from the University of Alberta. He worked for the Canadian Back Institute for one year, working with patients rehabilitating from spinal injuries, chronic pain, and musculoskeletal sprains/strains. Jason opened Momentum Health West Springs and has worked as clinical lead and managing Clinic Director since 2014. Jason also works as a Lead Instructor for Evidence in Motion – teaching other physical therapists, chiropractors, and Medical Doctors how to perform Intramuscular Stimulation (IMS) – a specialty dry-needling technique. Jason focuses on treating sporting injuries, rotator cuff rehabilitation, whiplash, post-surgical rehab, tension headaches, and lower back dysfunction. Jason is also involved with high-level athletics, working as the physical therapist for the Canadian National Professional Boxing welterweight champion (Steve Claggett) UFC Featherweight (Hakeem Dawodu), many of the Calgary Gymnastic Clubs Provincial and National level gymnasts, as well as mixed martial artists competitors and coaches from local gyms in Calgary. When not helping patients rehabilitate from their injuries, Jason enjoys snowboarding, mountain biking, and boxing
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Community Corner: World Health Day, Mon, April 7
Have you avoided a trampoline because you know you’ll leak a little?
We have heard so many women tell us “where was this information 20 years ago when I had my children?” An accidental bladder leak when you jump, sneeze or cough is not “normal” and it can be helped.
This year, for World Health Day April 7, 2025, the WHO is focusing on maternal health.
We can contribute to this through pelvic health education for Calgarians and Albertans.
We have a number of free resources on our website about exercises to do at home that can help with a wide range of pelvic health conditions.
If you want to take charge of your health, read up, or give us a call to book your own appointment.
Glazed Carrots with Honey and Thyme
This simple yet elegant side dish of Glazed Carrots with Honey and Thyme brings together the natural sweetness of carrots, the richness of butter, and the aromatic warmth of thyme, all enhanced with a touch of honey for that perfect glossy finish. It’s a crowd-pleasing, easy-to-make recipe that will elevate any meal, whether it’s a casual family dinner or a festive holiday spread. The balance of sweet and savory flavors, along with the vibrant colors, make this dish as delicious as it is visually appealing. Perfect for both weeknight dinners and special occasions!
Ingredients:
- 1 lb (450g) baby carrots or regular carrots, peeled and cut into 2-inch pieces
- 2 tablespoons unsalted butter
- 2 tablespoons honey
- 1 teaspoon fresh thyme leaves (or ½ teaspoon dried thyme)
- Salt and pepper to taste
- 1 tablespoon olive oil
- Optional: Fresh thyme sprigs for garnish
Instructions:
- Cook the Carrots:
- If using regular carrots, peel them and cut them into 2-inch pieces. If using baby carrots, simply wash them well.
- Cook the Carrots:
- In a large skillet or sauté pan, heat the olive oil over medium heat. Add the carrots and cook for about 5-7 minutes, stirring occasionally until they begin to soften and develop a slight golden color.
- Make the Glaze:
- Reduce the heat to low and add the butter to the pan. Let it melt, stirring to coat the carrots.
- Once the butter has melted, drizzle in the honey and add the thyme. Stir to combine, ensuring the carrots are well coated with the glaze.
- Simmer:
- Continue to cook for an additional 5-7 minutes, stirring occasionally, until the carrots are tender and the glaze has thickened slightly. If the glaze is too thick, you can add a splash of water or broth to loosen it up.
- Season and Serve:
- Season with salt and pepper to taste.
- Remove from heat and garnish with additional fresh thyme sprigs if desired.
Serving Suggestions:
These glazed carrots make a great side dish for roasted meats, chicken, or a hearty vegetarian dish. They’re also perfect for holiday dinners or special occasions! Enjoy your flavorful and aromatic Glazed Carrots with Honey and Thyme!
Welcome to Our Newest Staff Members!
Miranda McGhee, AT, at Calgary Police Microsite
Véronique St-Georges, Vestibular Physiotherapist at Momentum Health Ogden
Hours Announcement: We’re Now Open Saturdays!
Exciting news from Momentum Health’s National Spine & Wellness location! Starting March 31st, we’re extending our hours to better serve you. Now open on Saturdays from 9am-3pm, our dedicated team is here to support your wellness journey throughout the weekend. Whether you’re recovering from an injury or maintaining your health, our expanded hours offer more flexibility to fit your schedule. We look forward to serving you during our extended hours and continuing to support your health goals!
Marathon Must-Haves: The Gear That Goes the Distance
As you prepare for your marathon, don’t forget about your gear–it can make all the difference on race day. Here are seven essentials that every runner needs.
1. Running Shoes
Properly fitted running shoes form the foundation of your marathon–literally! The right shoes can reduce the impact on your joints and lower injury risk. For longer distances look for supportive cushioning to absorb shock and prevent blisters and foot pain. Also make sure that these are not new shoes on race day, you will want to have run at least 50-75km in your shoes to make sure there are no hot spots or discomfort.
2. Moisture-Wicking Clothing
Sweat buildup can lead to chafing and irritation. Lightweight, moisture-wicking fabrics pull sweat away from the skin, reducing discomfort. Avoid cotton, as it traps moisture and increases friction. Many brands carry running shorts that don’t require additional undergarments. This is a game changer for reducing friction, but just like any of your other equipment make sure to try them out on a long run before race day to make sure they work for you!
3. The Right Hydration System
Staying hydrated is key to avoiding cramps and fatigue, and that’s especially true in a marathon. On race day there will be lots of volunteers and aid stations to get you the water and gels you will need to keep your pace up past kilometer 30, but in training you are on your own. Get yourself a hydration vest or belt so you can take everything you need with you on your long runs.
4. A Running Watch
A fitness tracker helps you keep an eye on your heart rate, pace, and distance. Many running watches now have training plans that help reduce overuse injuries by giving you more insights about your health and what your training status is.
5. The Right Earbuds
If you prefer to listen to music, podcasts, or audiobooks when you run, make sure you have appropriate earbuds for your race. Opt for wireless, sweat-resistant earbuds that provide clear sound without getting in the way.
6. An Anti-Chafing Solution
The repetitive movement of running can cause friction and painful skin irritation–which just gives you one more thing to worry about while you compete. Anti-chafing balms (applied before you start the race) and compression shorts (to reduce skin contact) can help keep you comfortable.
7. The Right Recovery Tools
Recovery is as important as training, especially after you’ve finally crossed that finish line! Tools like foam rollers, compression socks, or massage guns can help relieve muscle tension and improve circulation.
Want More Marathon Tips? Give Us a Call
Having the right gear helps you train smarter and recover faster. If you’d like additional support and marathon advice, the Momentum Health team is here to keep you running strong. Contact us today to optimize your training and stay race-ready.
How Shockwave Therapy Helps Runners Recover Faster
Looking for a faster way to heal from pain and injuries? 💥 Shockwave therapy is a cutting-edge treatment that helps accelerate recovery and reduce discomfort. In this short video, our experts at Momentum Health explain how it works and why it might be right for you!