Like any endurance challenge, the key is correct and specific preparation.
The majority of all injuries occur when muscles or joints are exposed to an amount of load that is more than they can tolerate. Which leaves us with two primary points of action to help reduce injuries. To reduce the load our muscles and joints are exposed to, and to increase the amount of load they can tolerate.
Starting with the former, there are several ways that we can reduce or modify the load pressures on our joints and muscles:
Moving on to our second action point, training to increase the amount of load our muscles and joints can tolerate. Here we need to study the challenge ahead and make our preparation specific to the task. The only thing more disappointing than not making it to the finish line, is overdoing it in training and not making it to the starting line! So when you are planning your training out, here are some key points to think of to help build your strength and endurance.
Work up gradually to the challenge ahead. Injuries are more likely to happen if you increase all factors too much in a short period of time. ‘