15 Expert Tips to Avoid Injuries While Training for a Marathon

Hey there Runners! As an experienced Sports Therapist, when it comes to marathon training, I've seen it all - the good, the bad, and the ugly. The blisters, the muscle soreness, the moments of wanting to give up! But luckily, I’ve also picked up some expert bits of advice along the way that I’d like to share with you to help you reach your goals. So, with a few weeks of training left before the marathon season starts, here’s my 15 top bits of advice to help you avoid injuries and make the most of your marathon journey!

Tip #1 - Don’t Increase Mileage too quickly

Rome wasn't built in a day, and neither is marathon endurance. Don't increase your mileage by more than 10% each week. This will help prevent overuse injuries such as stress fractures and tendinitis.

Tip #2 - Mix up your Training

Incorporating other forms of exercise such as cycling, swimming, or weight training will help prevent muscle imbalances and overuse injuries. Running is a high-impact exercise that can put a lot of stress on your joints and muscles, so it's important to incorporate other forms of exercise that will help balance out your training.

Cycling and swimming are both great low-impact forms of exercise that can help improve your cardiovascular fitness and strengthen your legs/upper body without putting too much strain on your joints. Weight training is also an important aspect of marathon training. It can help improve your running form, prevent muscle imbalances, and reduce the risk of injury. Focus on exercises that target your legs, core, and upper body.

When incorporating other forms of exercise into your marathon training, it's important to vary your routine and not overdo it. Aim for 2-3 days of cross-training per week and gradually increase the intensity and duration over time. Remember, the goal is to prevent injuries, not create new ones. By mixing up your exercise routine, you'll not only reduce your risk of injury but also keep your training interesting and challenging.

Tip #3 - Make Stretching a Routine

It's not just for yoga lovers. Stretching is a crucial aspect of marathon training that can help prevent injuries and reduce muscle soreness. When you run, your muscles contract and lengthen repeatedly, which can lead to tightness and imbalances over time. Regular stretching can help keep your muscles flexible and balanced, reducing your risk of injury.

There are several key areas to focus on when stretching for marathon training:

1. Calves: Stand facing forwards with one foot in front of the other. Lean forward, keeping your back leg straight and your heel on the ground. You should feel a stretch in your calf. Hold for 30 seconds and then switch sides.

2. Hamstrings: Stick one leg out straight in front of you gently lean down to your knee. Sweep your hands across the ground and come back up. Repeat on the other leg. You should feel a stretch in the back of your leg. Repeat 5-6 times on each side.

3. Quads: Lay on your side, bend your upper knee and bring your heel towards your buttocks. Hold onto your ankle with your hand. You should feel a stretch in the front of your thigh. Hold for 30 seconds and then switch sides.

4. Hip flexors: Kneel on the ground with one foot in front of the other. Lean forward, keeping your back straight and your front knee at a 90-degree angle. You should feel a stretch in the front of your hip. Hold for 30 seconds and then switch sides.

Remember, stretching should never be painful. If you feel any discomfort or sharp pain, stop immediately and consult a healthcare professional.

Tip #4 - Warm-up Properly

Don't just jump straight into a run, take the time to warm up your muscles first. Cold muscles are more prone to injury than warm ones. When you warm up, you increase blood flow to your muscles, which makes them more flexible and less likely to tear. Warming up also helps to increase your heart rate and breathing rate, which provides your muscles with more oxygen and nutrients, giving you more energy and endurance during your workout.

I’ve attached a PDF below to help if you’re unsure what to do as a warm-up prior to your runs.

Tip #5 - Cool Down Properly

Just like warming up, cooling down is important too. If running from home, try running away from home for more than half of the journey. This way you can cool down by walking the final bit of the distance.

Tip #6 - Use the right gear

Wearing the right gear can make a big difference in preventing injuries. Invest in good quality shoes, socks, and clothing that will help keep you comfortable and supported while you run.

Tip #7 -  Get enough rest!

Rest days are just as important as training days. Allow your body to recover and don't be afraid to take a break if you're feeling over-fatigued or experiencing pain. Also, sleep is crucial for recovery and preventing injuries. Make sure you're getting enough each night, especially during periods of heavy training. During sleep, your body releases growth hormone, which is important for muscle repair and growth. Lack of sleep can also lead to increased levels of stress hormones, which can hinder recovery and increase the risk of injury.

Prioritise sleep and aim to get 7-9 hours of sleep per night to optimise your recovery and prevent injuries.

Tip #8 - Listen to your body

Don't ignore pain or discomfort. It's potentially your body's way of telling you something is wrong. Rest or seek advice from a healthcare professional if needed.

Tip #9 - Fuel properly

Your body needs fuel to power through those long runs. Make sure to eat a balanced diet with plenty of carbohydrates, protein, and healthy fats. Also make sure you’re drinking plenty of fluids before, during, and after your runs to prevent dehydration!

• Aim to consume protein 2-3 hours before your run, and a meal or snack containing carbohydrates 1-2 hours before your run.

• For runs lasting longer than 60 minutes, aim to consume 30-60 grams of carbohydrates per hour, such as sports drinks, gels, or energy bars.

• Aim to consume carbohydrates and protein within 30 minutes of finishing your run, such as a sports drink, protein shake or a meal containing both.

Tip #10 - Practice good form

Running with proper form can help prevent injuries and improve your performance. Focus on your posture, foot strike, and arm swing.

Tip #11 - Take it easy on hills

Running uphill can be tough on your knees and ankles. Take it slow and steady, and try to lean forward slightly to reduce the impact.

Tip #12 - Get regular Sports Massages

Provide relief by reducing muscle soreness, improving circulation and speeding up your recovery throughout your training.

Tip #13 - Be consistent

Consistency is key when it comes to training for a marathon. Stick to a regular routine and make sure you're putting in the work consistently.

Tip #14 - Plan your routes

Plan your running routes ahead of time and make sure they're safe and well-lit. Avoid uneven surfaces or busy roads where you may be at risk of injury.

Tip #15 - Enjoy the journey

Remember, completing a marathon is about more than just crossing the finish line. It's about the journey and the experience. Enjoy the process and don't put too much pressure on yourself. Your mental health is just as important as your physical health!

Training for a marathon is both an incredibly challenging and rewarding experience. By following these tips and taking care of your body, you can minimise your risk of injury and maximise your chances of success. Remember to listen to your body, stay consistent, and most importantly, have fun!

Good luck!