Marathon training is one of the most rewarding things you can do as a runner, but it is also one of the quickest ways to get injured if the load builds too fast. Whether you are preparing for your first half or full marathon, the principles that keep runners healthy and get them to the start line are the same. Here are five proven tips drawn from working with runners and from the experience of training for a marathon firsthand.
1. Build Load Gradually and Respect the Ten Percent Rule
The most common reason runners get injured during marathon training is a steep, sudden increase in training load. The force generated through the knee when running can be up to eight times body weight, and up to five times at the hip, which means small errors in load management compound quickly over the weeks of a training block. A useful guide is to increase your total weekly volume by no more than ten percent per week. Allow between fourteen and twenty weeks to prepare for a full marathon, aiming for three to four runs per week including an easy run, an interval session, a tempo run and a long run. Be especially cautious with pace changes, which can drive just as much overload as distance increases, and are a frequent trigger for running injury.
2. Never Drop Strength Training During Marathon Training
Strength work is almost always the first thing runners drop when their mileage goes up, and it is almost always a mistake. Muscles, tendons and bones all become more susceptible to overload as running volume increases, and the injuries that follow — patellofemoral pain, Achilles tendinopathy, IT band syndrome, patellar tendinopathy and medial tibial stress syndrome — are among the most common reasons runners miss race day. Two to three strength sessions per week, focused on the glutes, hamstrings, calves, quadriceps and core, should stay in the programme throughout the entire training block. Power and plyometric movements alongside traditional strength work build the reactive capacity that running demands. Our running assessment is a useful way to identify any strength or movement gaps before they become injuries.
3. Activate Before You Run
The thinking around warm-ups has shifted from passive stretching to active activation, and for good reason. Priming the muscles that do the most work in running — the glutes, calves and hamstrings — ensures they are ready to carry their load before the session begins. When key muscles are not properly activated, the load shifts to tendons and bones, which are less forgiving and more prone to injury. A short activation routine before each run makes a real difference over the course of a long training block. Completing the same activation exercises after a run is also valuable, particularly if you notice any niggles, as it can help offload an irritated structure during recovery.
4. Make Recovery Non-Negotiable in Marathon Training
At the training volumes required for marathon preparation, recovery is not passive — it is an active part of the programme. Build one to two full rest days into every week, and treat them as seriously as the hard sessions. Sleep is the single most powerful recovery tool available: aim for as much as possible in the week before race day, and protect sleep consistently throughout the block. Other useful recovery strategies include compression therapy, ice baths used selectively rather than after every session, and dry needling for managing muscle tension and minor niggles. The athletes who make it to the start line in good shape are usually those who recovered as deliberately as they trained.
5. Fuel Your Training Properly
Marathon training is high energy expenditure, and running in a calorie deficit consistently undermines recovery and the ability to adapt to training. Make sure your energy intake keeps pace with your output. A rough macronutrient guide for endurance athletes is around fifty-five percent carbohydrates, thirty percent protein and fifteen percent fats, though the right balance varies between individuals. Before a run, easily digestible carbohydrates such as oats or banana on toast give you the fuel to train well. For runs longer than sixty minutes, refuelling every thirty to forty-five minutes with gels or similar carbohydrate sources maintains energy. Hydration matters throughout every session, not just on long runs. For individual nutrition advice, a sports dietitian is the right person to consult.
Common Questions
How Many Weeks Does Marathon Training Take?
Allow fourteen to twenty weeks for a full marathon and around twelve to sixteen weeks for a half. More time allows more gradual load progression, which is one of the most effective ways to reduce the risk of running injury.
How Much Should I Run Each Week?
That depends on your starting fitness and experience, but a rough guide is three to four runs per week with one rest day minimum. Progress your total weekly volume slowly — no more than ten percent per week — and allow for easier weeks every three to four weeks.
Should I Do Strength Training During Marathon Prep?
Yes, consistently. Two to three sessions per week focused on the lower body and core should remain in your programme throughout, even as your running volume increases. Dropping strength work is one of the most common reasons runners develop overuse injuries.
What Injuries Are Most Common in Marathon Training?
Patellofemoral knee pain, Achilles tendinopathy, IT band syndrome, patellar tendinopathy and shin splints are the most common marathon training injuries. Most are related to load spikes, insufficient strength work or inadequate recovery, all of which are manageable with the right plan.
How BeFit Can Help
At BeFit Training Physiotherapy, our physiotherapists help runners prepare for marathons and half marathons at our Edgecliff and Coogee clinics. We assess your running mechanics, strength and any existing niggles, then build a plan to get you to the start line healthy, strong and free from injury. Our running assessment and sports injury prevention services support your whole training block, from the first long run to race day. Every initial consultation runs for forty-five minutes, one-on-one, and no referral is required to book.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805 | befittrainingphysio.com/book-now
Related Services
Learn more about our running assessment, sports injury prevention and sports physiotherapy in Sydney.
Further Reading
For more on race preparation, see How to Prepare for the Sydney Marathon: 5 Physiotherapist-Backed Tips for Race Day and How to Train for a Marathon in Sydney Without Getting Injured.
References
Lopes AD, et al. What are the main running-related musculoskeletal injuries? A systematic review. Sports Med. 2012.
Yamato TP, et al. Running injuries and training load: a systematic review. Br J Sports Med. 2015.
Beattie K, et al. The effect of strength training on performance in endurance athletes. Sports Med. 2014.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
