With the new year underway, many people focus on improving their health and fitness by setting new goals such as walking more, joining a gym, or following a structured training plan. For some, this includes training for a long-distance event like a marathon.
Will Kenton, Head of Physiotherapy at Teladoc Health UK, shares expert physiotherapy advice on how to train for a marathon safely, reduce injury risk, and prepare your body for race day. This guidance is particularly helpful for first-time marathon runners and those preparing for events such as the London Marathon.
Regular exercise is known to deliver significant physical and mental health benefits, including up to a 30% reduction in the risk of early death. With the right preparation, training for a marathon is more achievable than many people expect.
Training for a marathon may seem impossible, especially if this is your first or you are relatively new to running.
As a Physiotherapist, you can probably imagine this time of year can be a busy time for us Physios, helping those who have picked up injuries or a niggle, as they progress through their training program.
What I will say, however, is that with the proper preparation and attitude, running a marathon is more attainable than you might think. I will share some top tips to keep you on track, help you stay injury-free, and be the best prepared before the race.
Although this might seem obvious, it is an area where many runners fall short. Typically, marathon training can vary between 12-20 weeks. A beginner, for example, will need to be prepared in the range of 16-20 weeks. Slowly building cardiovascular fitness and stamina is key to peaking for the marathon, avoiding injury, and giving you the best possible success. Most marathon plans tend to follow a three-week taper. While this can vary from runner to runner, you’ll want to be sure you’re running less and recovering more during those final 21 days so your legs are fresh on race day.
I’d be lying if I said runners and those training for a marathon don’t get injured, as they certainly can and often do. This links nicely with preparation – if you leave your training too late and aim to build up your volume too quickly, you may sustain an injury. If you have picked up a bit of niggle, don’t ignore it. Often, with the right advice and by discussing your concerns with a physiotherapist, we can help get you back on track.
It is never advisable to continue to run through the pain, which may complicate your potential recovery and potentially hinder your chances of competing.
Typically, it’s best to stick to what you know here. Don’t look to swap out your trainers the week before race day. Your feet have grown quite used to your regular runners, and significant changes here can result in knee pain, foot, and shins – you name it! If, of course, your footwear has fallen apart, replace it with a pair that is suitable for your foot type.
Always try new running footwear before purchasing, and if possible, go to a specialist running shop. They’ll often let you try a few different pairs on a treadmill. If you do have to change footwear in the middle of your training plan, try to do a few shorter runs, to begin with and allow yourself time to become accustomed to the new trainers.
The more you exert yourself, the more time and rest your body requires to function at its best. Try not to neglect sleep during your training, as this is paramount. Reduce your alcohol intake if you possibly can, as drinking can compromise sleep and temporarily reduce your body’s ability to store glycogen, which is key for endurance. You’ll notice rest days on your training programme; don’t ignore these, as they are just as important as your running days – especially as you build up your mileage. Incorporate other activities into your program besides running – often low-impact exercises such as cross-training, swimming, and rowing can effectively build your fitness. Most good marathon training plans will highlight this.
The Marathon has arrived! A mixture of nervous energy and excitement will be the overriding emotion, but remember all the hard work you’ve put in to get to this point.
Aim to have breakfast at least 1-2 hours before running. Most people choose lighter options such as oatmeal or low-fibre cereals, bananas, yogurt, and juice.
Nobody can predict how certain conditions may impact you on the marathon day, but be prepared that warmer, humid weather will feel quite different from running in cool weather. You may need to adjust your pace if the weather is hotter than you anticipated on the day. Ensure hydration is not overlooked – even if you don’t feel that thirsty. If you’ve used gels or energy tablets in your training, make plans to utilise these on race day.
Last but not least – good luck! You never know – if it’s your first time, you may get the marathon running bug!
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