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How to avoid injuries or manage them during your marathon training

Whether it is your first marathon, or you have been doing them all your life, it is inevitable that you will pick up some form of niggle or injury. Learning to manage them is crucial in ensuring that you get the most from your training and spend less time in the physio room. So, let’s talk about some simple but effective tips to do this.

Warm up/cool down 

This is vital for slowly raising and lowering your heart rate. It also allows time for your muscle to prepare for activity by steadily increasing your blood flow making your muscles more pliable and improve their function. This can be done with a steady increase in your running speed or if indoors, you can use some resistance bands to help activate your muscles.

Get any niggles checked out

Don’t presume that it will go away after a few weeks. The worst thing you can do is be presumptuous and let the pain build up. Go and see a Chartered Physio as soon as you’re aware of any niggles. It may be something simple and get sorted in one session. You invest a lot of time into marathon training and it can be very disheartening to let something build up. As a result, you go from a target time, to aiming to just finish, to deferring your place. Don’t hesitate to get things checked.

Get a biomechanics and strength screening

Like clockwork every year we see people coming in with biomechanical and overuse injuries between the 12-15-mile mark. Most people get away with poor running technique and weakness until this stage. This is a simple one-off appointment that will give you feedback on your running and some easy, helpful exercises to reduce your risk of injury.

It’s okay to ignore the training plan

Training plans tend to be very generic. Everyone adapts to training load and volume differently. It is not mandatory to do 3 runs every week. Listen to your body, if it’s still sore and tight from your last run then take a longer rest. You are better taking extra days off than doing extra mileage when your body is saying no. Rest, recover and avoid injury.

Be selfish 

This is very important. You’re embarking on a difficult task that requires a lot of training. They’re will come a time when your runs get longer in distance. You need to be selfish in your preparation. It’s okay to turn down social events, to plan your day around your runs and to put yourself before others for this short period of training time. If you don’t, you can end up stressed, not sleeping well and cramming which inevitably leads to injury.

Massage

If you are a first-time marathon runner, we strongly recommend this. Even the most diligent of those in training who rest, stretch and rehab can struggle to deal with the increased running load through your legs. Not only can a massage be helpful to decrease tightness and aches in those muscles, but it can also help to decrease stress levels

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Move Well, Feel Good, Be Better

Very knowledgeable physio Team! Was in London on a business meeting and ended up visiting James for some urgent treatment on my lower back. Delighted with the service. James put me at ease straight away. His treatment was paramount in getting me through what was a hectic weekend. Could not recommend enough. Will definitely be back when in London again!
Funky Inflatable Co.
Funky Inflatable Co.
17:29 11 Sep 18
Went to "Flawless Physio" two weeks ago for back pain that I'd been carrying for months. Three sessions later, it's all gone! The staff was very pleasant, professional and gave me a series of simple exercises to do at home. I definitely recommend them. I'll be back, hopefully not too soon ;)
Charles Muzard
Charles Muzard
13:04 24 Sep 18
I was recommended to see James by my consultant following surgery to my ankle. He was extremely professional and knowledgable. He motivated me throughout the process and I have now returned to long distance running thanks to his help. I would recommend his services to anyone
David Burns
David Burns
19:32 08 Sep 18
Awesome team. I ended up having to seek out treatment when my back went into spasm (on going problem) whilst down visiting friends. I saw James and he was very professional and through with his treatment. More importantly he gave me a better understanding about what was going on and how to manage my injury in the future. Highly recommended!
James Tatham
James Tatham
08:03 20 Sep 18
I received treatment from Vicky for a very stiff and painful neck, possibly brought on by tension. I felt confident that my therapist was knowledgeable. The service was very friendly and professional and I felt good progress from the first session already. Vicky recommended some exercises and explained how to do them with very clear diagrams and instructions. I would highly recommend Vicky
Tiziana Guffanti
Tiziana Guffanti
17:23 29 Aug 18
I would highly recommend Flawless Physio. Excellent knowledge/treatment and also brilliant customer care - following up and giving advice. Tailored rehab to suit the type and level of sport as well as lifestyle. My wife & I have been treated by both James & Victoria and they have both been great. Will continue to use for any future injury & rehab.
Joe Gomes
Joe Gomes
19:11 30 Mar 19
I saw Victoria for my dodgy shoulder, and she was brilliant. Very professional And knowledgeable, she really took time to explain what was going on and to treat it. She followed up with me to check I was getting on well with the exercises. She is also really accommodating with timings for appointments. I couldn't recommend more highly, thank you Victoria!
Fiona Hall
Fiona Hall
08:35 27 Mar 19
First class. Had 4 or 5 appointments with Victoria that were always late in the evening, although you wouldn't know it. She took her time, whether that be on soft tissue work, explaining how to do an exercise, or the purpose behind it. A genuine person that wants to help and she clearly knows her stuff.
Jamie Moles
Jamie Moles
21:14 20 Jan 19
Went to flawless physio and vic was great! Training for a marathon and she was very understanding and helpful. Living in the Twickenham area so was in great location! Her specialist knowledge in knee injuries was able to get me back running in two weeks 🏃🏼‍♀️
Ruth Herlihy
Ruth Herlihy
23:44 25 Jan 19
I injured my leg (ITB) training for the Berlin Marathon and then made it far worse it by trying to run it. Victoria has been essential in my recovery, helping me understand how to strengthen the right muscle groups and get back to running. I have been very impressed by the depth of knowledge and insight. This weekend I will run the Cancer Research 10km. Thank you!
Paul Carpenter
Paul Carpenter
17:02 28 Jan 19
Really impressed with the service provided at Flawless Physio. Vicky was knowledgeable, professional and her invaluable treatment and advice got me to the start of this year’s marathon when I’d had to stop running with 8weeks to go. Without the advice and care I received at Flawless Physio, at best I’d have limped my way round the course and at worst, not been able to take part at all. Definitely recommend!
Katy Gomes
Katy Gomes
11:03 30 May 19
James helped resolve a hamstring injury that had troubled me for the best part of a year. I'll certainly use Flawless Physio for any future issues. Highly recommended.
Sandeep C
Sandeep C
18:02 30 Apr 19