As 42% of Brits admit to suffering from exercise-related injuries, these are the Marathon training and recovery tips to make it to the finish, injury-free.
If you’re running the London Marathon on the 26 April, there’s one thing you’ll of course want to avoid: pain and injuries. According to Deep Heat and Deep Freeze, these injuries are felt all over, with 28% dealing with foot and ankle injuries, 27% experiencing knee injuries, and 24% suffering from a leg injury. “Running 26 miles is no easy feat and tackling such a long distance can really take its toll on your body,” says Physiotherapist, Pilates, and Musculoskeletal specialist Clara Kervyn. “During long-distance running, muscles and joints are under a repetitive load for long periods of time. As muscles become tired, they absorb shock less effectively, which increases stress on joints and tendons. This leads to the aches, stiffness and tight muscles that many runners feel during or after a long run.” Then there’s the training itself, with fatigue (41%), muscle strain (36%), and sore feet (29%) the main issues.
Want to know how you can run injury-free – regardless of whether it’s just a couple of miles or a full blown marathon? Here are some dos and don’t to consider.
DO make sure your training plan allows time for recovery
It’s on rest and recovery days where your body actually adapts to your training, making you fitter and quicker. “When you run or train hard you create small amounts of muscle damage and fatigue,” explains Personal Trainer Elyn Marwick. “Rest days allow tissues to repair and grow stronger. Without them, the risk of overuse injuries and persistent soreness increases hugely.”
DON’T run every day
Although you’re training for a race, running every day is usually best avoided. “Mixing in rest days or lower-impact activities such as Pilates and stretching, gives your muscles, tendons and joints time to recover from repetitive impact. This helps prevent overuse injuries and keeps your training sustainable over the long term,” says Clara.
DO strength train
Incorporating resistance-based training into your trialing routine is one of the best ways to protect your body from the impact of running. “Building strength in the glutes, core and legs improves stability and reduces the strain on joints such as the knees and ankles,” says Physiotherapist Sammy Margo. “Stronger muscles also absorb impact better, so this can lower the risk of injury during longer runs.”
DON’T wear the wrong trainers
The right running shoe can make a huge difference to your comfort and injury risk. “Everyone’s foot shape, gait and biomechanics are slightly different,” says Sammy. “So, shoes that suit one runner might not suit another. It’s best to invest in properly fitted trainers. Do this by visiting a specialist trainer shoe as they can assess your feet and running style.”
DO give yourself a taper period before the race
It’s best not to run right up until race day. Instead, allow time for a taper. “This is the period in the final week or two before a race when runners gradually reduce their training volume to allow the body to fully recover,” explains Sammy. “You want to arrive at the start line feeling rested, with muscles repaired and energy stores topped up, while still maintaining your fitness.”
DON’T run on injury
Pain is often the body’s way of signalling that something needs attention. “Continuing to run through an injury often turns a small problem into a more serious one,” says Elyn. “In fact, 51% of Brits say that not taking enough time has made an injury worse. Take time to rest and address the issue early on, as this can prevent longer setbacks later. If needs be, book in to see a physio who can offer more assistance.”
