How to Prevent Injury While Preparing for a Marathon
Preparing for a marathon requires dedication and consistent training, it is essential to prioritise injury prevention to ensure you can reach the starting line healthy and ready to race.
Training for a marathon is an exciting and rewarding experience, but it also comes with its challenges. As you log the miles and prepare for race day, the risk of injury becomes a very real concern. Long-distance running places repetitive stress on the body, and without proper care, even the most dedicated runners can find themselves side-lined by injuries.
Common Marathon Training Injuries
Shin Splints: Pain along the shinbone caused by overuse, improper footwear, or sudden increases in mileage.
Runner’s Knee: Pain around the kneecap, often resulting from weak muscles or poor running mechanics.
IT Band Syndrome: Tightness and pain on the outside of the knee, usually due to overtraining or poor stretching habits.
Plantar Fasciitis: Heel pain caused by inflammation of the plantar fascia, often related to tight calf muscles or improper footwear.
Achilles Tendinitis: Pain and stiffness in the Achilles tendon, commonly due to overuse or insufficient warm-up routines.
Stress Fractures: Small cracks in bones, often in the feet or lower legs, caused by repetitive impact and insufficient recovery time.
Chiltern Wellbeing’s expert team has put together essential strategies to help runners stay injury-free as they train for a marathon
Follow a Gradual Training Plan
A well-structured training plan gradually increases mileage and intensity, allowing the body to adapt to the demands of long-distance running. Sudden spikes in mileage or intensity can lead to overuse injuries such as shin splints or stress fractures. Most plans recommend increasing weekly mileage by no more than 10%.
Invest in Proper Footwear
Wearing the right running shoes is vital. Shoes should be appropriate for your foot type and running style. Replace running shoes every 300-500 miles to ensure adequate support and cushioning. Visiting a specialty running store for a gait analysis can help in selecting the right pair.
Incorporate Strength Training
Strengthening muscles, particularly in the core, hips, and legs, helps improve running mechanics and reduces the risk of injuries like runner’s knee or IT band syndrome. Include strength training exercises such as squats, lunges, and planks 2-3 times per week.
Prioritize Flexibility and Mobility
Dynamic stretching before runs and static stretching after runs help maintain flexibility and prevent stiffness. Yoga and foam rolling can also be beneficial for improving mobility and easing muscle tension.
Warm-Up and Cool Down
A proper warm-up prepares the body for exercise by increasing blood flow and loosening muscles. Similarly, cooling down after a run helps the body transition to a resting state and reduces the risk of post-run soreness.
Listen to Your Body
Pay attention to warning signs of overtraining or injury, such as persistent pain, fatigue, or changes in running form. Rest is an integral part of training, and taking a day off can often prevent a minor issue from becoming a serious injury.
Maintain Proper Nutrition and Hydration
Fuelling your body with a balanced diet rich in carbohydrates, proteins, healthy fats, and essential vitamins and minerals supports recovery and performance. Staying hydrated is equally important, especially during long runs and in warmer weather.
When to see your Podiatrist at Chiltern Wellbeing
If your pain persists or you are unsure about your training approach, why not give us a call or book in online to see one of our Specialist Musculoskeletal Podiatrists for an Initial Musculoskeletal Assessment. In this assessment we can provide personalised advice including how to optimise your training and address any biomechanical issues that might increase your injury risk.
By following these strategies, marathon runners can significantly reduce their risk of injury and enjoy a smoother, more successful training journey. Remember, consistency and patience are key, training for a marathon is a marathon in itself.
If conservative treatments have not helped, your Podiatrist might suggest:
- A Biomechanical Gait Analysis– A study of the way a person walks or runs, focusing on the mechanics of movement, posture, and muscle activity. The goal of this analysis is to understand how forces and movements are generated during walking or running, how the body responds to these forces, and how abnormalities or inefficiencies may affect a person’s performance, health, or risk of injury.
- Custom Orthoses– Custom Orthoses specially designed and fitted to provide support, alignment, or correction to the feet, joints, or other parts of the body. They are tailored to an individual’s unique anatomy and functional needs, often to address specific medical conditions, improve movement, or prevent injuries.
- Exercise Plans- Personalised exercise plans specifically tailored to your needs and requirements. These will be created by your Specialist Podiatrist during your assessment and sent to you digitally for you to access when suitable for you.
- Footwear- Expert advice and guidance on the correct footwear for the big day and your training leading up to the event. A variety of footwear is also stocked in our clinic should you wish to browse before you buy.
