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Marathon Training Tips

July 27, 2012, 6:16 PM by Casey Wonnenberg

Marathon Training Tips
SIOUX FALLS, SD -

If you plan to run in the Sioux Falls Marathon, Half Marathon or Miracle 5K, you should start training.  If you don't do it right, you could end up hurt.

Matt Link is training hard for the Sioux Falls Half Marathon.

"Racing is my way to stay motivated," Link said.

But Link knows first hand you need more than motivation. He's suffered a handful of injuries, including after running in the Half Marathon last year.

"The longest run I had accomplished before that was probably a seven-mile run, and I just jumped up to the half marathon, so I hurt myself again.  And I'm trying to take a more planned approach with this one," Link said.

Link is taking part in an eight-week training program at the Sanford Wellness Center with Manager Amy Pugliese.

"Injury and overuse injuries are the most common amongst runners, which is why we say allow yourself enough time and think long-term and plan to take the time you need to prepare for the event," Pugliese said.

To prevent injuries, you should actually not run long distances every day. In fact, you should even take a couple days off from running.

"How our program works is on Monday, we'll do miles. Midweek, we'll do threshold runs, which increase endurance and aerobic threshold, and Sundays they have a long run," Pugliese said.

Pugliese also recommends adding strength and flexibility training into your race workout.

"Which also in turn reduces the risk of injury," Pugliese said.

That is what Link is running toward, and he hopes next year to be training for not the half-marathon, but full marathon.

"It gives me something to work for, to strive to be better at," Link said.

The Sioux Falls Marathon, Half Marathon and Miracle 5K will be held on September 9.

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