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March the 13th, 2025

Marathon training?
three Injury prevention must-dos

by Luke, Physio at The Running Room

It's marathon season, some of us have just crossed the training plan halfway point. It's the perfect time to take stock & ensure you're set to knuckle down for the remainder of your training block.

Read on for Luke's essential tips for marathon training plan survival.

1. Don't skip your strength training:

Running alone isn’t enough - strength training boosts resilience, running economy, and reduces injury risk. Aim for at least one session per week, focusing on compound movements (squats, lunges) and isolated exercises (calf raises, hip thrusts, side planks). Maintain strength training throughout your plan, tapering volume in the final weeks before race day.

2. Listen to your body, don't be afraid to modify your training plan:

Life’s demands can affect performance - listen to your body and adjust your plan as needed. If workouts feel consistently tough, reassess your plan. Prioritising long runs is key, so swapping a tempo run for low-impact cross-training could help with recovery. If you have a coach, communicate openly.

3. Recovery is medicine!

Sustained progress requires proper recovery. Sleep and nutrition are crucial, neglecting them raises injury risk. Schedule deload weeks every 4-6 weeks to assess performance, address niggles, and rest. Use this time wisely—avoid adding extra workouts just because running volume is reduced.

If you’re injured, don’t ignore it - see a physiotherapist and follow their guidance. A well-structured rehab plan is key to getting you back to running safely. Sticking to it, even when you start feeling better, ensures full recovery and helps prevent setbacks.

Train smart, recover well & remember to enjoy it!

-Luke.

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