Training for the London Marathon: Top Tips from an Osteopath
Running the London Marathon is a considerable achievement, whether it's your first race or your tenth. The excitement of crossing that iconic finish line keeps runners (including me) returning year after year. Training for a marathon can have enormous physical and mental benefits. But let's be honest—training for a marathon is no walk in the park. It requires serious commitment and if you get it wrong, it's easy to do more harm than good. In this article, we'll break down some of the most common issues runners face during training and offer tips to help you avoid them.
The Challenge of Marathon Training
Marathon training is harsh on your body. The repeated pounding, the long runs, and the hills all take their toll. Your body needs time to adjust and recover; sometimes, injuries can happen despite your best efforts. Knowing what to look out for and how to manage your training can make all the difference between injury and success. So, let's dive into some of the more common injuries runners might face as they prepare for the London Marathon.
Common Injuries Runners Face
Shin Splints (Medial Tibial Stress Syndrome)
Shin splints are one of the most common complaints for runners, significantly when you're increasing your mileage or tackling a new terrain. You'll usually feel pain along the inner edge of your shinbone, which can be uncomfortable. It's usually caused by overuse or increased running intensity too quickly.
How to Avoid Them:
Gradually increase your weekly mileage (no more than a 10% jump).
Incorporate strengthening exercises for your calves and lower legs, like calf raises or toe taps.
Runner's Knee (Patellofemoral Pain Syndrome)
If your knees hurt when running (especially going downhill or after long runs), you might be dealing with runner's knee. The pain typically comes from the area around the kneecap, and it's usually the result of overuse, poor running form, or weak quadriceps.
How to Avoid It:
Strengthen your quads and the muscles around your knees (think leg presses, squats, and lunges).
Pay attention to your running form—keep your knees aligned and avoid letting them collapse inward.
Choose soft surfaces like grass or trails over rigid pavements for long runs.
IT Band Syndrome (Iliotibial Band Syndrome)
It could be IT band syndrome if you feel pain on the outer side of your knee (or sometimes your hip). This is caused by the iliotibial band, a thick piece of tissue running down the outside of your thigh, getting irritated or tight from overuse.
How to Avoid It:
Focus on strengthening your hips and glutes, as weak muscles here can tighten the IT band.
Be careful not to ramp up your mileage too quickly, and try not to run on banked surfaces (where the ground slopes).
Plantar Fasciitis
Plantar fasciitis can cause sharp, burning pain in your heel or the bottom of your foot, especially first thing in the morning. This happens when the plantar fascia (a thick band of tissue around the bottom of your foot) becomes irritated or inflamed, often from too much pounding on hard surfaces.
How to Avoid It:
Make sure your running shoes have good arch support and cushioning.
Stretch and strengthen your calves, feet, and Achilles tendon.
Don't neglect recovery—rest is just as important as your training.
Achilles Tendonitis
Achilles tendonitis happens when the tendon connecting your calf muscles to your heel gets irritated. You'll often feel pain at the back of your ankle or lower calf. This tends to flare up when runners do too much too soon or don't properly stretch and strengthen their calves.
How to Avoid It:
Focus on calf-strengthening exercises like heel raises.
Stretch before and after runs, especially your calves and hamstrings.
Avoid overtraining—take it easy and listen to your body.
Stress Fractures
Stress fractures are tiny cracks in the bone from repeated impact. The most common stress fractures in runners affect the shin or foot (but can also occur in a variety oif other locations including the sacrum and femur), consequences can be severe if not treated early. The pain tends to be localized and doesn't go away with rest.
How to Avoid Them:
Increase your mileage gradually, and take rest days when needed.
Focus on running form—poor biomechanics can contribute to stress on bones.
Ensure you get the necessary nutrients to keep your soft tissue and bones healthy. There's no point in training hard if you don't give the body the resources to make use of it.
Heavy lifting once a week can help improve bone density and should be a must for anyone running high mileage.
How to Stay Injury-Free While Training
By being proactive you can significantly reduce your risk of injury.
Stick to a Structured Training Plan
Training for a marathon without a plan is a recipe for disaster. A structured plan allows you to gradually build your mileage and prepare your body for race day. Ensure the plan includes rest days to give your muscles time to recover.
Warm Up and Cool Down
Skipping your warm-up and cool-down is like setting yourself up for injury. A good warm-up prepares your muscles for the effort ahead, and a proper cool-down helps your body recover afterwards.
Cross-Training Is Key
Don't just run every day. Cross-training with strength training enables you to build a more balanced body and keeps the impact on your legs from becoming too much.
Listen to Your Body
If something feels off, don't ignore it. Rest if you need to, and don't push through pain. A minor issue can become more prominent if you keep running on it. Be honest about your feelings, and don't hesitate to step back if necessary.
Prioritise Recovery
Recovery isn't just about taking a rest day—it's about caring for your body. Get enough sleep, eat well, stay hydrated and consider incorporating yoga or stretching into your routine. The better you recover, the better your body will perform in the long run.
See a Professional if You're Hurt
If something dosn't feel quite right then get it looked at and get advice sooner rather than later. A physiotherapist, Osteopath and Podiatrist can help diagnose the issue early and provide treatment to get you back on track.
Wrapping It Up
It's important to respect a marathon. By knowing the common injuries runners face and taking steps to prevent them, you'll set yourself up for success. Stay consistent, listen to your body, and take care of yourself—before you know it, you'll be crossing that finish line in a way that's injury-free and ready for your next race!
If you ever feel something isn't right, don't hesitate to contact us. Early treatment can help you avoid serious setbacks and keep you on the path to marathon glory.
