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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TA Physio

am driven and passionate about healthcare focused on delivering successful patient outcomes through personalised rehabilitation. So far, I have established a successful career in physiotherapy rehabilitation and gained valuable experience in contributing to marketing strategies within multi-national companies. In 2005 I graduated from UWIC with a degree in science, health, exercise and sport, and then specialised in Physiotherapy and graduated Coventry University in 2008. Since commencing my physiotherapy career I have gained valuable experience in musculoskeletal, sports rehabilitation, and community based neurological and falls prevention rehabilitation within the NHS. In 2010 I set up TA Physio to provide a personal and flexible service for clientele requiring sports rehabilitation, falls prevention & rehabilitation, musculoskeletal physiotherapy as well as bio mechanical assessment in North London. In 2011 I joined AposTherapy as a junior therapist and developed over 2 years to become a Senior AposTherapist in 2013. Recently I have been promoted to lead the London Clinic development and growth reporting directly to the UK Clinical Lead and overseeing ten members of clinical staff. The responsibilities included developing vital HCP links to build referral pathways, accountable for staff development and clinical needs of the AposTherapy London Clinic. In 2014 I provided physiotherapy to elite athletes at The Glasgow 2014 Commonwealth Games. I was based within the busy and dynamic polyclinic within the Athletes' Villages. The aim is to help Glasgow 2014 deliver a direct access physiotherapy service to the people at the heart of the Games. Specialties: Gait Analysis, Deviations and Gait Rehabilitation; Sports Specific Rehabilitation; Orthopaedic Post Operative Rehabilitation; Musculoskeletal Physiotherapy; Clinical Blog Writing; Development and Growth of Clinical Services; Presenting to Healthcare Professionals & Advisory Boards.