Training for a marathon is in equal part exciting and intimidating. One day you’re riding the high of a great long run; the next, you’re Googling “is this pain normal?”. Most injuries that occur during marathon training aren’t freak injuries and can be due to many contributing factors. Learn more about how to reduce the risk of injury and how best to make it to race day feeling strong and fully prepared.
With smart training and a little patience, you can dramatically reduce your injury risk. Here are a few easy things to consider, when marathon training:
Build up the miles gradually
One of the biggest causes of injury is doing too much, too soon. Muscles adapt faster than tendons, ligaments, and bones, which means you can feel “ready” before your body is.
Smart guidelines:
- Increase weekly mileage by no more than 5-10%
- Don’t add speed work and mileage in the same week
- Every 3-4 weeks, schedule a cutback week to recover
Consistency beats hero workouts every time.
Respect the ‘Easy’ Runs
Easy runs are where most of your training should happen. They build aerobic fitness, improve your running economy, and allow recovery between your harder long or faster runs. If you’re gasping for breath or checking your watch constantly, you’re probably going too hard. A good rule of thumb: you should be able to hold a conversation in full sentences.
Running easy helps prevent:
- Shin splints
- Achilles issues
- Chronic fatigue
Strength training is non-negotiable
You don’t need to live in the gym, but ignoring strength work is one of the fastest ways to get injured. Most injuries sustained while prepping for a marathon come from a lack of strength training.
Key areas to focus on:
- Glutes and hips (key for knee and IT band health)
- Core stability (helps maintain form late in runs)
- Calves and ankles (especially important for marathoners)
- Quad and Hamstrings (two big muscle groups that need attention)
Two short sessions a week can make a massive difference.
Footwear considerations
The correct footwear for you is a big factor when it comes to marathon training. Shoes that don’t fit properly or are worn-out or the wrong shoe for your gait can quietly sabotage your training. The new fancy, looking top of the range shoe is not designed for everyone so don’t be fooled into buying them because they look ‘nice’.
Tips:
- Replace shoes every 300–500 miles
- Rotate between two pairs to reduce repetitive stress
- Don’t race in brand new shoes on marathon day
- Have a Gait analysis done to find the right shoe for you
Comfort and injury history matter more than trends.
Fuel and hydrate correctly
Under fueling is a hidden injury risk. Without enough calories, especially carbs, your body struggles to repair and recover itself. Hydration also plays a role in muscle function and recovery, so don’t ignore it.
Make sure you:
- Eat enough overall (marathon training burns a lot)
- Prioritise carbs for training and recovery
- Get protein after runs to support muscle repair
- Take electrolytes and ensure you are hitting your water intake goals
Listen to your body
Some soreness is normal. Sharp, worsening, or one-sided pain is not.
Red flags to watch for:
- Pain that changes your stride
- Pain that gets worse as you run
- Pain that doesn’t improve after rest days
Taking a few days off early can save you weeks later.
Rest and recovery
Sleep and recovery are part of your workout plan. You don’t get stronger during workouts; you get stronger when you recover from them.
Prioritise:
- 7–9 hours of sleep when possible
- Easy days that are truly easy
- Stretching or mobility work after runs
Skipping recovery is still a training decision – just not a smart one.
Final Thoughts
Marathon training isn’t about proving how tough you are. It’s about showing up, week after week, and making smart choices even when excitement (or ego) says otherwise.
Train patiently, take care of your body, and remember: the goal isn’t just to finish the marathon – it’s to enjoy the journey and arrive at the start line healthy.
Contact us
If you are currently training for a Marathon and you are suffering from an injury or would like a sports massage to aid recovery, please get in touch Book an appointment online.
