Marathon Injury Prevention (SECRET TIPS)

So knowing how competitive runners can be,  I thought I’d give the insiders tips on how to get ahead and stay ahead in your marathon preparation training.

Having done some further research, I had a good chat with Max Dillon who runs for Milton Keynes Running Club in triathlon’s, half marathons, marathons and 35/40/50 mile fell runs. Now, Max has vast experience for his age in running and he knows when and how to train. Having completed half marathons in sub – 1hr 20 minutes, training and staying fit is necessary to get the best results.

This article will look at Max’s advice for training and recovery as well as injury prevention:

Thinking about doing a marathon can be daunting but once you start the training, it becomes addictive. The issue being that many runners DON’T:

1) build the training gradually

2) allow enough COMPLETE rest days

3) or train hard enough when needed.

The advice and experience given by Max could be invaluable to make your training and performance more finely tuned, and help you get ahead of the competition:

  • Training should built from the ground up, gradually increasing the running miles.
  • Speed work needs to be hard and fast, this is advised by elite Ethiopian runners.
  • Long runs should be gentle and more enjoyable, these are about building endurance not speed.
  • Rest days are key for injury prevention. Complete rest is required. Consider that daily activities are NOT rest, and try to completely rest to avoid fatigue or overtraining.
  • Ice baths can help recovery after long runs. Evidence for this post-training is inconclusive BUT some runners believe it helps recovery. 10 minutes in an ice bath is good enough for Jessica Ennis, its good enough for you.
  • Compression Leggings can assist with venous blood flow post training to aid recovery. I.e Wear them to bed, that’s Max’s advice not mine. Keep the lower extremity blood flow and warm to the legs can assist with recovery. Again evidence is limited with these leggings, but give it a whirl!
  • To avoid common running injuries, try Sport Tape. its great for reducing overactive and control muscle fatigue especially something like Shin Splints.

  • When hill running, this requires vast amounts of eccentric quadricep control, especially running down hill. Do some eccentric quads loading exercises in the gym and build it gradually.
  • Day before the race, do a 20 min very light jog or strides to shake everything out. this is make sure your ready for race day and have no lethargy.
  • Active recovery post race is key, NO RUNNING, light swimming or gentle spin bike session will aid with muscular movement and quicker recovery.

A lot of this advice is individual to each runner but if you don’t try them, they you’ll never know if they can help.

A few common running injuries occur when first training, so these can be prevented by early assessment, early intervention, early return to sport. The commonest are Patellofemoral Pain Syndrome, Hip and Proximal Weakness, and Delayed Onset Muscle Soreness. TA Physio can assist with all these problems to enable you to continue running.

Let me know how it goes, if you have any questions for TA Physio or Max Dillon, then add them in the comments box below.

Thanks for reading.

TA Physio

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