Whether you’re taking on your first marathon or chasing a personal best, preparing for 42kms required much more than simply running further each week. Successful marathon training is about gradually building your fitness while staying healthy, managing your recovery, and reducing your risk of injury.
At Physio on the Green, we regularly help runners of all abilities prepare for races through personalised rehabilitation, strength training, movement analysis, and running assessments. Here’s our guide to training smarter, not just harder.
Build Your Training Gradually
One of the biggest mistakes runners make is increasing their training too quickly. Your heart and lungs often improve faster than your muscles, tendons, and bones, meaning your body may feel capable before it’s fully adapted to the increased load.
A well-structured marathon plan should gradually increase your weekly mileage over several months, allowing your body time to recover and adapt.
General principles include:
- Increase weekly mileage gradually (around 5–10% where appropriate)
- Include at least one easier or recovery day each week
- Schedule a lighter “deload” week every 3–4 weeks
- Avoid increasing both speed and distance at the same time
- Listen to your body and adjust training if symptoms develop
Include Different Types of Runs
Not every run should feel difficult. A balanced training program develops different aspects of fitness while reducing overload. Your programme should typically include:
- Easy runs to build aerobic fitness and promote recovery.
- Long runs to prepare your body and mind for marathon distance.
- Tempo runs to improve your ability to sustain faster paces.
- Interval or hill sessions to develop speed, strength, and running efficiency.
- Recovery runs or cross-training to maintain fitness while reducing impact.
Having variety in your training helps improve performance while lowering the likelihood of overuse injuries.
Importance of Strength Training
Running places thousands of repetitive loading cycles through your body with every session. Strong muscles help absorb these forces more efficiently and improve running economy.
Aim to complete 2 strength sessions per week, focusing on:
- Glute strength
- Quadriceps and hamstrings
- Calf strength and endurance
- Core stability
- Single-leg balance and control
Strength training has consistently been shown to improve running performance while reducing injury risk. Read more information in our Strength training for Running Blog
Prioritise Recovery
Your body adapts BETWEEN training sessions, not during them.
Recovery should be viewed as part of your training program rather than something extra. Important recovery strategies include:
- Taking scheduled rest days
- Managing overall training load
- Gentle mobility work
- Staying hydrated
- Avoiding sudden increases in activity outside your running program
Sleep: Your Best Recovery Tool
Sleep is one of the most effective recovery strategies available. During sleep, your body repairs muscle tissue, restores energy stores, and adapts to training. Poor sleep has been associated with reduced performance and an increased risk of injury. Aim for approximately 7-9 hours of quality sleep each night, particularly after long runs or harder training sessions.
Fuel Your Training
Nutrition becomes increasingly important as your training volume increases. For marathon runners, nutrition should support both performance and recovery. Some key principles include:
- Eat sufficient carbohydrates to fuel longer runs.
- Include protein after training to support muscle recovery.
- Stay well hydrated throughout the day.
- Practice your race-day nutrition strategy during long runs.
- Avoid trying new foods or energy products for the first time on race day.
Everyone’s nutritional needs are different, but having a consistent fuelling strategy will help you perform at your best. If you are unsure, reach out to a Nutritionist or Dietitian for a personalised nutrition plan.
Wear the Right Footwear
Running shoes won’t prevent every injury, but wearing footwear that suits your running style, goals, and training volume can improve comfort and reduce unnecessary stress. Your shoes should:
- Feel comfortable from the first run
- Match the type of running you’re doing
- Be replaced once they become excessively worn
- Be tested well before race day
If you’re unsure which shoe is most suitable, our team can help guide you based on your running assessment and training goals.
Don’t Ignore Small Niggles
Many marathon injuries don’t happen suddenly, they develop gradually over weeks. Early signs such as persistent soreness, reduced performance, increasing stiffness, or pain that doesn’t settle within 24 hours shouldn’t be ignored.
Seeking advice early often means small issues can be managed before they become injuries that interrupt your training.
How a Running Assessment Can Help
Every runner moves differently, and small differences in strength, mobility, or running technique can influence both performance and injury risk.
If you’re preparing for a marathon, a Running Assessment can help identify areas to improve before they become problems. We assess your running mechanics, strength, mobility, and overall movement to help optimise your training and reduce your risk of injury.
👉 Read our “Running Assessment blog” to learn more about how this service can support your marathon training.
Final Key Takeaway
Preparing for a marathon is about more than just increasing your mileage. A balanced approach combining progressive training, strength work, good nutrition, quality sleep, and effective recovery will give you the best chance of reaching the start line healthy and performing at your best.
At Physio on the Green, we’re here to help you train with confidence. Whether you’re preparing for your first marathon, chasing a personal best, or managing a running-related injury, our experienced physiotherapists can support you every step of the way.
If you’re gearing up for race day, book an appointment or read our Running Assessment blog to discover how a detailed assessment can optimise your training and reduce your risk of injury.
Written by Nick De Vries | Physiotherapist
References
Johnston, R., et al. (2024). World Athletics Consensus Statement on Training Load and Injury Prevention in Distance Running.
Nielsen, R. O., Buist, I., Sørensen, H., et al. (2012). Training errors and running-related injuries: A systematic review. International Journal of Sports Physical Therapy, 7(1), 58–75.
Damsted, C., Glad, S., Nielsen, R. O., & Sørensen, H. (2018). Is there evidence for an association between changes in training load and running-related injuries? Journal of Orthopaedic & Sports Physical Therapy, 48(9), 1–32.
Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of strength training on the physiological determinants of middle- and long-distance running performance. Sports Medicine, 48(5), 1117–1149.
Fullagar, H. H. K., et al. (2015). Sleep and athletic performance: The effects of sleep loss on exercise performance and physiological responses. Sports Medicine, 45(2), 161–186.
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.