A Physio Writes: Top Tips For a Successful Marathon Run

With Marathon season under way, Will Kenton, Head of Physiotherapy at Teladoc Health UK, shares guidance to help you train safely, minimise injury risk, and prepare both body and mind for race day.  

This guidance is particularly helpful for first-time marathon runners and those preparing for events such as the London Marathon.

Training for a Marathon

If you’re new to running, the thought of covering 26.2 miles can feel daunting. As physiotherapists, this time of year often means an influx of runners struggling with niggles or more significant injuries as training plans ramp up. 

The good news? With structured preparation, realistic progression, and a positive mindset, most people can successfully train for and complete a marathon.  

What Does Training for a Marathon Involve?

Many runners underestimate how long marathon training should take. In 2026, most evidence-based plans still follow the principles below: 

Training length: 
Typically 12–20 weeks, depending on experience.
Beginners usually need 16–20 weeks. 

Gradual progression: 
Slowly increasing cardiovascular fitness and mileage is key. Rapid mileage jumps remain one of the most common causes of injury. 

Tapering: 
The final three weeks should steadily reduce your running volume. This taper allows your body to recover so you’re fresh and strong on race day. 

Why Do Marathon Runners Get Injured?

Running injuries are common, and they often stem from the same issues: 

• Starting too late and progressing too quickly 

• Ignoring early signs of pain or stiffness 

• Poor footwear or sudden shoe changes 

• Insufficient recovery or sleep 

If you do pick up a niggle, don’t push through it and hope it goes away. Early assessment and advice from a physiotherapist can prevent a small issue becoming a training-ending injury. 

Should You Run Through Pain During Marathon Training?

The short answer—is no. Running through pain can worsen injuries and jeopardise your ability to race. Discomfort from effort is normal; pain is a signal to stop, assess, and adjust. 

What Footwear Is Best For Marathon Training? 

The world of running shoes evolves quickly, but core advice remains consistent: 

• Stick with shoes you know and trust—don’t change trainers right before race day. 

• If your shoes are worn out, replace them with a pair that suits your foot type and running style. 

• Visit a specialist running shop for gait analysis and treadmill testing whenever possible. 

• If switching footwear mid-plan, break them in with shorter runs first. 

New super-shoes and carbon plate technology continue to be popular in 2026, but they aren’t essential for marathon success—comfort and consistency matter most. 

How Important Is Rest and Recovery ?

Rest remains one of the most powerful tools you have: 

• Sleep is crucial for tissue repair, immune function, and performance. 

• Alcohol can impair sleep and reduce glycogen storage—important for endurance. 

• Rest days in your plan are non-negotiable. 

• Cross-training, such as swimming, cycling, or rowing, builds fitness with less impact. 

Your body adapts during recovery—not during the run itself. 

What to Expect on Race Day 

Race morning brings excitement, nerves, and adrenaline. A few reminders: 

• Eat 1–2 hours before the race, sticking to familiar, easy-to-digest foods: porridge, bananas, lowfibre cereals, yogurt, toast. 

• Weather matters. Hot, humid conditions feel very different from cool training runs. Adjust your pacing accordingly. 

• Hydration is key, even if you don’t feel thirsty early on. 

• Plan your gels or energy strategy in advance—don’t experiment on the day. 

Above all, take in the atmosphere, trust your training, and enjoy the experience. 

Most importantly, good luck! For many people, their first marathon isn’t their last—don’t be surprised if you catch the marathon bug in 2026. 

Teladoc Health offers Virtual Physiotherapy services to employers, insurance providers & brokers and banks. Our virtual medical care offering spans Virtual GP, Second Medical Opinion, Virtual Physiotherapy, Virtual Nutrition and more. To get in touch about how our team can assist in offering virtual healthcare services to your team, click here to book a chat.