Marathon runner tying their trainer

5 Tips for avoiding injury when marathon training

As we approach marathon season, we’ve put together a guide of top tips to help with your training regime.

  • 1. Gradual Progression

One of the most important tips to avoid injury when training for a marathon is to gradually increase your training. This includes the length or your run and the intensity at which you run. Increasing your distance and pace simultaneously can be the perfect storm for a potential injury. To prevent an injury from happening, try to have a clear plan of how you will increase your mileage. Some marathon providers will offer training plans, so it’s always good to check in with them.

  • 2. Strength Training

Strength training is a super important component of marathon training to support hips, knees and ankles. Keeping the legs strong helps them cope with the demand of training, but also to prevent common running injuries. Try to incorporate strength training into your training regime; this can be in all different shapes and forms such as Pilates, gym work outs and home work outs.

  • 3. Proper Footwear

Having the correct footwear is crucial to preventing injuries during marathon training. Everyone will be different in what footwear works best for them, and keep in mind that wearing worn out shoes can provide additional stresses to the lower leg. It’s recommended to replace your running trainers every 300-500 miles; this may sound like a lot but if you are also walking in them it soon adds up!

  • 4. Rest and Recovery

Rest and recovery is vital when training for a marathon. Overtraining can lead to injuries not only because you’ll be overloading your joints but due to fatigue. Mixing up your cardiovascular exercise by including swimming or biking will also reduce the load on your joints. Make sure you include rest days in your training plan and allow your body to recover.

  • 5. Listen to your Body!

If you are experiencing pain and discomfort whilst training it is vital that you address it. Ignoring it could make it worse and lead to a more serious injury. Make sure to seek professional advice if you are suffering with aches and pains.

If you need advice with your training or are suffering with aches and pains, please get in contact with us on 01621 927645.

osteopath for sciatica treatment clinic colchester essex

What is sports therapy?

Sports Therapy is an aspect of healthcare that is solely focused on the musculoskeletal system. It is an aspect of healthcare that is specifically concerned with the prevention of injury and rehabilitation of the patient back to optimum levels of functional, occupational and sports-specific function, regardless of age and ability.

Sports Therapists treat pain and injury through hands-on treatment and rehabilitation. Sports Therapists undergo a three-year degree course which focuses primarily on the musculoskeletal system and on restoring, maintaining and maximising movement to relieve pain and increase quality of life. 

Sports Therapists share many similarities with Physiotherapists, but also some differences.  

The main similarities are… 

  • Both assess and diagnose injuries 
  • Deliver a personalised treatment plan  
  • Teach patients how to reduce pain and manage chronic injuries  
  • Implement rehabilitation programmes  
  • Teach patients how to stay fit and well  

The main differences are… 

  • Physiotherapists have a broader knowledge base and medical background, which allows them to treat neurological and respiratory issues.  
  • Sports Therapists generally have more exposure to sporting environments, making them ideal for preventing sports injuries through specific strengthening programmes.  
  • Physiotherapy attempts to rehabilitate patients to allow them to feel comfortable and cope in their day-to-day life. Sports Therapy aims to rehabilitate to normal day-to-day life and then aim to get them back to physical activity where applicable.  
  • Sports Therapists specialise in the Musculoskeletal system, whereas Physiotherapy is broader.  

What do Sports Therapists treat? 

  • Back, neck and shoulder pain (including sciatica) 
  • Muscle, ligament and tendon injuries 
  • Sprains and strains 
  • Achilles tendonitis 
  • Frozen shoulder 
  • Tennis elbow and golfer’s elbow 
  • Knee pain 
  • Plantar fasciitis 
  • Post/pre-surgery rehabilitation 
  • Runner’s knee 
  • Shin splints/Medial Tibial Border Syndrome (MTBS) 
  • And a whole host more! 

    Sports Therapy is an unregulated profession meaning the ‘Sports Therapist’ title is not protected and therefore it is worth looking for a therapist that is a member of an association, the main association being the Society of Sports Therapists (SST). You can check if a Sports Therapist is registered on the SST’s website. Lauren, our Sports Therapist, is registered to the SST.