8 TIPS TO STAYING INJURY-FREE DURING MARATHON TRAINING

As marathon day approaches, it’s easy to feel anxious about your readiness. Many runners are tempted to squeeze in a few extra runs or ramp up their mileage, hoping it will give them an edge. However, this urge can actually put you at greater risk of injury.

• Gradual Progression is Key: Your body needs time to adapt to increased training loads. Sudden spikes in mileage can overload your joints, ligaments, tendons, and muscles, making injuries much more likely.
• Follow the 10% Rule: Never increase your total weekly running volume by more than 10%. This guideline helps ensure your body can handle the added stress without breaking down.
• Avoid Big Jumps in Long Runs: For example, jumping from a 13-mile long run one week to 18 miles the next is a recipe for trouble. Such drastic increases don’t allow your body sufficient time to adjust.

Even with a well-designed training plan, the risk of injury rises as your long runs get longer. By resisting the temptation to overdo it and sticking to your established plan, you give yourself the best chance to stay healthy and make it to the starting line injury-free.

Regular sports massages can play a crucial role in keeping you injury-free during marathon training. Running coach George Anderson suggests, “seeing a massage therapist every two weeks, it’s always going to be beneficial.” These sessions do more than just feel good - they help keep your muscles healthy and your training on track.

• Releasing tight spots and muscle knots: Targeted massage helps loosen areas of tension that could otherwise develop into injuries.
• Early injury detection: A skilled therapist can spot potential problem areas and address them before they become serious.
• Expert advice: Massages provide a valuable opportunity to discuss any aches, pains, or concerns with a professional.

• Use a foam roller: Spend a few minutes each day rolling out your muscles to mimic some of the benefits of a massage.
• Don’t skip stretching: Always stretch after each run to maintain flexibility and reduce the risk of tightness or injury.

By making recovery practices like massage, foam rolling, and stretching a regular part of your routine, you’ll help your body handle the demands of marathon training and stay injury-free.

Long runs are the cornerstone of marathon training, but they also place significant stress on your body. Recovery after these sessions is just as important as the run itself.

• Avoid hard workouts the next day: Don’t follow a long run with a tough speed session. Your muscles need time to repair and rebuild.
• Opt for gentle activity: If you want to keep moving, try a gentle recovery run, or use the cross-trainer or stationary bike on low resistance to promote blood flow without adding extra strain.
• Prioritise rest: Physiotherapist Tim Allardyce from Surrey Physio advises, “Rest after each long run. Don’t run two days in a row if you just did a long run, unless your body is used to this kind of training.”

By respecting your long run and allowing adequate recovery, you’ll reduce your risk of injury and ensure your body is ready for the next key session.

Missing a few long runs during marathon training can feel stressful, but trying to cram them all into the final weeks is a recipe for injury.

Missed a few long runs? Don't cram them all into the last few weeks of training. "Overtraining in this way is probably the biggest cause of injuries," says Allardyce. "Fitting in extra runs in the lead up to the marathon as a last ditch attempt to get your endurance up will most likely lead to problems.”

Running a marathon is like revising for an exam - be consistent with the work you put in, but if you skip some sessions don’t try and cram everything in at the last minute, because it won’t help.

• Overtraining is risky: Physiotherapist Tim Allardyce warns, “Overtraining in this way is probably the biggest cause of injuries.”
• Last-minute catch-up doesn’t work: Fitting in extra runs right before race day as a desperate attempt to boost your endurance is more likely to lead to problems than improvements.

• Consistency matters: Just as with studying, steady, regular training is what builds your fitness.
• Don’t cram: If you miss a few sessions, resist the urge to squeeze them in at the last minute. Cramming won’t help and could set you back with an injury.

Focus on sticking to your plan and trust the work you’ve already put in. A few missed runs won’t ruin your marathon, but overdoing it at the end just might.

As race day approaches, your risk of injury increases. This is when it’s crucial to look beyond just your training runs and consider all aspects of your health and preparation.

• Rest: Prioritise downtime and recovery days to allow your body to repair and adapt.
• Nutrition: Fuel your body with balanced meals, including plenty of protein, healthy fats, and carbohydrates to support your training.
• Sleep: Getting enough quality sleep is essential for muscle recovery and overall well-being.
• Body conditioning: Incorporate strength and mobility work to build resilience and address any weaknesses.
• Massage: Regular sports massages can help prevent injuries and keep your muscles in top condition.

Coach Anderson emphasises:

“If you’re training for an April marathon, you need to be thinking: ‘This is my highest volume, my highest intensity, so I’m at my most vulnerable right now.’ So you need to pay more attention to other factors that are going to boost your resilience.”

By taking a holistic approach and supporting your training with good rest, nutrition, sleep, and recovery practices, you’ll arrive at the start line stronger and less prone to injury.

As marathon day draws near, it’s natural to pay closer attention to every ache and pain. While it’s important to check in with how you’re feeling, try not to let anxiety take over - many minor niggles are harmless or even unrelated to running, especially if you spend long hours sitting at work.

• Listen to your body: Anderson advises, “A niggle at this stage is not the same as a niggle 10 weeks ago. Tune into your body more consciously and decide whether it’s worth a trip to the physiotherapist sooner rather than just leaving it.”
• Don’t panic over every twinge: The pressure of an upcoming race can make every ache feel like a major injury. Remember, not all discomfort is serious.
• Seek professional advice if unsure: “If in doubt, see someone and put your mind at rest,” says Anderson. Early reassurance can help you avoid unnecessary stress and catch any real issues early.
• Consider regular treatments: If you’re prone to worrying about niggles, regular massage or chiropractic sessions can help keep your body in check and your mind at ease.

Stay calm, stay aware, and trust your training. Address concerns promptly, but don’t let minor aches derail your confidence or preparation.

Tapering is a crucial part of marathon training, ensuring you reach the start line feeling fresh, strong, and injury-free. If your longest run is between 18–22 miles, you’re well-prepared for race day - there’s no need to squeeze in extra hard or long sessions in the final weeks.

• Reduces risk of injury: Cutting back on mileage gives your body time to recover from the heavy training load.
• Prevents overtraining: Hard or long sessions close to race day won’t improve your fitness, but they can increase your chances of getting injured.
• Ensures you’re well-rested: Tapering helps you arrive at the start line with maximum energy and minimal fatigue.

• Three weeks out: Complete your final long run (18–22 miles), but don’t run for longer than three hours and 15 minutes.
• Two weeks out: Reduce your training volume to 50–70% of your normal weekly total. Limit your long run to no more than two hours.
• Final week: Focus on easy runs lasting no longer than 30 minutes to keep your legs moving without adding fatigue.

Trust the taper process - it’s your ticket to a strong, injury-free marathon performance.

Your running shoes play a vital role in keeping you injury-free throughout your marathon training. Worn-out trainers can lose their support and cushioning, increasing your risk of injury.

• Timing is important: Check your shoes 4–6 weeks before marathon day. This gives you enough time to replace them if needed and properly break in a new pair.
• Look for signs of wear: Worn soles, compressed cushioning, or uneven wear patterns indicate it’s time for a new pair.
• Support and cushioning matter: Make sure your shoes still provide the necessary support to protect your feet, joints, and muscles during training.

• If you’re unsure about your shoes, bring them to your nearest Runners Need store.
• Our experts can assess your trainers and offer advice on the best options to keep you comfortable and injury-free.

Taking care of your shoes is a simple but essential step to ensure your marathon training goes smoothly and safely.