As I write this there are 13 weeks until the London Marathon.
Hopefully you’ve started your marathon training (and fundraising if you are running for a charity) and started to get excited about the big day. Don’t panic if you haven’t started running yet. While it’s not ideal, you can still do this! (but please crack on and get started!).
At this stage you may have noticed that your long runs are getting longer and you may start to notice a few aches and pains as you start to push your body beyond its normal limit.
Marathon training is HARD and it’s a risky business. Typically, 50% of runners get injured every year that prevents them from running for a period of time, and around 25% of runners are injured at any given time. Running injury rates have remained reasonably constant for many years despite advances in shoe technology and research into training strategies and recovery.
While injuries are multifactorial, the BIGGEST factor is training errors. Most injuries are ‘overuse’ injuries rather than acute injury e.g. an ankle sprain.
Here are 5 top tips for your marathon training to avoid running injuries:
1. Avoid the Terrible Twos
Running too far, too fast, too soon is probably the most common mistake I see people making that leads to running injuries. Your body needs time to adapt to the increased demand you are placing on it. You can’t transform from a couch potato to marathon runner (or even 5k runner) in one giant leap. It’s a gradual process that if rushed often leads to injury. Try and stick to the 10% rule, which suggests that you should not increase your milage by more than 10% per week.
When you are feeling good it’s very tempting to push the boundaries. If your training plan says you have a 10km run but you’re out there and feeling on fire it’s tempting to run further and get to 11 or 12km. But your training plan is there for a reason. Ideally you’ve got one that’s been designed by a qualified coach (that doesn’t mean you need to hire your own coach, the London Marathon have free training plans on their website). The plan will have been designed to include different types of runs with different speeds and distances as well as rest days. This plan will have been crafted with the knowledge of how the body adapts to exercise. Ignoring it and running further or faster than planned increases your risk of injury.
2. Strength Training & Cross Training
Most runners just run, and this is a BIG problem! Strength training is the KEY to not only avoiding injury but running faster and further. Running is effectively a single leg sport as you are ‘jumping’ from one foot to the other. Therefore, include some single leg strength training and balance exercises. I’ll write a more detailed blog post with the best strength training exercises for runners, but for now, I recommend you include squats, lunges, high step ups, calf raises and planks.
Cross training e.g. cycling and swimming are great alternatives to running build or maintain your cardiovascular fitness with less impact. Flexibility and mobility exercises are also helpful to improve joint range of movement and ease muscle tightness.
3. Nutrition & Hydration
Proper nutrition and hydration are key for recovery and building muscle. Try and eat protein as soon as possible after a workout, and ideally within 20-30mins for the best result. Protein contains amino acids which are the building blocks of muscles. The quicker you supply the bricks to the house the quicker it gets built!
A balanced diet rich I carbohydrates, protein and fats is essential. I appreciate that some people try and combine marathon training with a weight loss programme. This is a tricky balance because you need to ensure you are fuelling your body for the training and recovery.
4. Listen to Your Body
Pay attention to any signs of pain or discomfort. You are going to get aches and pains as part of the process, but these should settle quickly after training sessions. If you are getting pain consistently in a specific area, that gets worse with exercise, and doesn’t settle within a few days with simple first aid (rest, ice, compression, elevation) then seek advice from a physiotherapist. Early intervention leads to a quicker resolution and can prevent minor issues from becoming serious injuries. For those local to Chorleywood in Hertfordshire, myself and my amazing team at Chiltern Physiotherapy have extensive experience helping runners resolve their injuries and return to running fast!
5. REST!
The adaptations to your training happen during your recovery, so adequate rest is essential. Even the elites have rest days. I see lots of posts on social media with people proudly sharing their ‘run streak’ e.g. running every day for X number days. I certainly don’t recommend this for marathon training! Rest and recovery is even more important for us ladies aged 40+ as it takes longer for our body to recover due the changes in our hormones.
So there you have it, my 5 top tips to reduce your risk of running injuries. Training for the London Marathon should be an exciting and rewarding journey. By following these evidence-based strategies you can enhance your running and reduce your risk of injury. Remember, if you experience pain and discomfort that doesn’t settle quickly, seek expert advice from a physiotherapist sooner rather than later to optimise your chance of getting to the start line and finishing!
If you found this post helpful, please share on social media using the links below.
Thank you!
Comments