Essential Tips for Staying Injury Free While Training for a Marathon

As we edge closer to Christmas a numbe .of realisations become apparent. For many with a 2026 marathon in place training shedule will be forefront in the mind. Whether your first or one of many the risk of injury can derail months of preparation and hard work.

Avoiding injuries is not just about luck; it requires smart planning, listening to your body, and adopting healthy habits. Whether you run regularly and are stepping up to marathon distance or this is the first running event you have ever done hopefully there are some useful tips to help you with the process below.

Build a Strong Foundation with Proper Warm-Ups and Cool-Downs

Warming up prepares your muscles and joints for the demands of running. Skipping this step increases the chance of muscle strains and pulls. The beauty of running is we can lace up and go from the front door but that is also one of it's biggest risk factors!

Start each session with 5 to 10 minutes of light aerobic activity such as brisk walking or easy jogging. Follow this with dynamic stretches, that is stretching whilst you are moving at the same time not just grabbing your leg and holding in there! The best idea is to mimic running movements, like leg swings and walking lunges. Light resistance bands can also help generate muscle activty without fatigue.

After your run, cool down with slower jogging or walking for 5 to 10 minutes. This helps your heart rate return to normal gradually and reduces muscle stiffness. Finish with a few stretches focusing on your calves, hamstrings, quadriceps, and hips. These steps improve flexibility and reduce muscle tightness that can lead to injury.

Increase mileage gradually helps staying injury free and avoiding overuse issues.

One of the most common causes of injury in marathon training is increasing mileage too quickly. Your body needs time to adapt to the growing demands. A good rule is to increase your total weekly mileage by no more than 10 percent each week. For example, if you run 20 miles this week, aim for no more than 22 miles next week.

Sudden jumps in distance or intensity can cause stress fractures or more commonly tendon related problems. Listen to your body and take rest days when needed. If you feel persistent pain, reduce your mileage and consider consulting a healthcare professional.

Choose the Right Running Shoes and Replace Them Regularly

Obvious one but wearing the right shoes can prevent many common running injuries. Visit a specialty running store to get fitted for shoes that match your foot type and running style. Shoes that offer proper support and cushioning reduce impact forces on your joints.

Replace your running shoes every 300 to 500 miles, depending on your running surface and shoe quality. Worn-out shoes lose their shock absorption and can contribute to injuries like plantar fasciitis and shin splints. Keep track of your mileage and inspect your shoes regularly for signs of wear.

Incorporate Strength Training to Support Running Muscles

BIG IMPORTANT ONE! Running alone does not build balanced strength. Weak muscles, especially in the hips, core, and legs, increase injury risk. Adding strength training two to three times a week improves muscle endurance, joint stability, and running form.

Focus on exercises like squats, lunges, planks, and hip bridges. These target key muscles used in running and help prevent imbalances. Stronger muscles absorb impact better and reduce strain on tendons and ligaments.

Pay Attention to Running Form and Technique

Poor running form can cause unnecessary stress on your body. Keep your posture upright with a slight forward lean from the ankles. Avoid overstriding, which increases impact forces. Instead, aim for a cadence of about 170 to 180 steps per minute.

Engage your core to stabilise your torso and reduce excessive movement. Relax your shoulders and keep your arms bent at about 90 degrees, swinging them naturally. Consider working with a running coach or using video analysis to identify and correct form issues.

Stay Hydrated and Fuel Your Body Properly

Dehydration and poor nutrition weaken your muscles and delay recovery. Drink water before, during, and after runs, especially in hot weather. For long runs over an hour, consider electrolyte drinks to replace lost minerals. Try these out before the big day so you know that your body is happy with them!

Eat a balanced diet rich in carbohydrates, protein, and healthy fats to support energy needs and muscle repair. Timing your meals around workouts helps maximize performance and recovery. For example, consume a small snack with carbs and protein within 30 minutes after running.

Prioritise Rest and Recovery

Staying injury free requires adequate rest days for your body to repair and strengthen. Training every day without breaks leads to fatigue and overuse injuries. Schedule at least one or two rest days per week, depending on your training intensity.

Use recovery techniques such as foam rolling, massage, and light aerobic activity such as cycling or swimming. Getting enough sleep also supports healing and performance. Aim for 7 to 9 hours of quality sleep each night.

Listen to Your Body and Address Pain Early

Not all pain is normal. Sharp or persistent pain signals injury and should not be ignored. If you experience unusual discomfort, reduce your training load and rest. Applying ice, compression, and elevation can help reduce inflammation.

See a Physio if pain lasts more than a few days or worsens. Early intervention prevents minor issues from becoming serious injuries that could sideline you for weeks.

Prepare Mentally and Set Realistic Goals

Mental fatigue can lead to poor training decisions and injury. Set achievable goals and celebrate progress along the way. Use visualization and positive self-talk to stay motivated.

If you feel overwhelmed or stressed, take a step back and adjust your training plan. A healthy mindset supports consistent, injury-free training.

Hopefully there have been some useful nuggets of information within the blog to help you get the most out of your marathon training.

Good luck!

Tom