So, you’re doing The London Marathon?! What now?!

Here are 5 essential points I would advise you to consider NOW to keep you injury-free!

1.      What’s your current training base?

Consider that most marathon programs you can download are 16-week programs. This DOES NOT mean it only takes 16 weeks to train for a marathon. Most programs assume you have a running base, usually regularly running 3 x week and able to run 10km in one go. So, do you need to get your baseline up and ready for the real training to start?

So many people wait until after Christmas to start the program without having built a base. 16 weeks takes you from January to race day.

2.      Have you suffered any injuries in the past?

Previous injuries are the most reliable predictor of future injuries. Injuries that haven’t been fully rehabilitated, injuries that are quiet at rest that lead you into thinking they're gone, sensitised nerves, and overprotective neurons can all lead to a re-emergence or compensatory injury occurring.

Addressing previous injuries in your training plan from the start (whilst building your base) can prevent them from reoccurring or causing other injuries. February is TOO LATE to try to fix those common running injuries that could be prevented.

3.      Running Trainers

It is often recommended that trainers are changed at around the 500-mile mark. So now is a good time to think about the trainers you’re wearing, when might they need changing? Changing your trainers midway through a high-mileage training block might not be advisable, especially if you change brand, or type, or cannot get hold of the style of your old pair.

Think about changing trainers before the 16-week training block starts and be comfortable in them. These will be the trainers you run the marathon in. No last-minute changes!  You could even cycle a couple of pairs whilst building your base.

If you need some guidance on what to look for, check out my guide here.

4.      Nutrition

This topic is broad and beyond my scope of practice to give you advice. But let me say this; fuelling your runs with sufficient calorie intake throughout your week, promoting repair with higher protein intake than you’re probably used to AND thinking about how you’ll fuel your longer runs whilst avoiding gastrointestinal issues is worth considering and researching ASAP. I would put nutrition and sleep as the most important considerations throughout your training program.

5.      Can you hit the recommended strength markers for runners?

pace, so essentially each stride requires less effort), helps address niggly injuries, and improves range of motion and flexibility. There is plenty of time now to add a strength training block into your program before the miles start increasing.

Strength markers include:

-          Single leg squat

-          Calf raise capacity

-          Calf raise 6 rep max

-          Hamstring capacity

Making strong, injury-free runners is my specialty. I can assess your current strength and movement patterns, adapt your training program, recommend changes based on previous injuries, create running-specific strength training programs that address your specific needs, and include a rehab focus, whilst also applying hands-on tissue massage and joint mobilisations throughout your training to aid muscle recovery, promote joint range of motion, and maximise your rehab plan.

Let me support you throughout your marathon training journey.

 Drop me a message now to discuss how we might work together and how I can help you perform at your best.