Marathon training is about far more than simply putting in the KM’s. It’s a comprehensive process that involves preparing the body and mind to perform optimally on race day. At Activate Physio, the team regularly supports runners of all levels—from beginners to elite athletes. The key to achieving peak performance consistently comes down to several essential components: smart training, adequate recovery, injury prevention, and mental resilience.
This detailed guide outlines evidence-based tips and expert advice to help runners train more effectively, avoid common mistakes, and reach their personal bests.
1. Build a Strong Foundation
Gradual Progression
One of the most common errors in marathon training is increasing mileage too quickly. Muscles, joints, and tendons need time to adapt to new levels of stress. Following the widely accepted 10% rule—not increasing weekly mileage by more than 10%—significantly reduces the risk of overuse injuries such as shin splints, tendinopathy, or stress fractures.
Purposeful Planning
A structured training program spanning 12 to 20 weeks is ideal, depending on a runner’s experience level. A balanced plan should include:
Base mileage (3 to 5 runs per week)
Weekly long runs to build endurance
Speed work, such as intervals or tempo sessions
Recovery days to promote adaptation and avoid fatigue
2. The Importance of Strength Training
Strength as a Performance Enhancer
Integrating strength training into a runner’s weekly routine—2 to 3 sessions per week—can significantly enhance running efficiency and reduce injury risk. Focus should be placed on strengthening the glutes, core, and calves through exercises like squats, lunges, planks, and heel raises.
Developing strength in these key muscle groups supports better posture, improved stride mechanics, and increased overall power—all essential for distance running.
3. Mobility and Flexibility Shouldn’t Be Overlooked
Dynamic Warm-Ups
Before each run, a dynamic warm-up activates key muscle groups and prepares the nervous system for physical activity. Movements such as leg swings, walking lunges, and high knees are particularly effective.
Post-Run Mobility Work
Spending 10–15 minutes on foam rolling and targeted stretching after each session can help alleviate tightness and improve recovery. Priority areas typically include the hip flexors, hamstrings, calves, and iliotibial (IT) bands.
4. Fueling for Performance
Everyday Nutrition
Proper nutrition is critical for supporting the physical demands of marathon training. A balanced intake of carbohydrates, proteins, and healthy fats is essential. Under-fueling can lead to early fatigue, impaired recovery, and a higher risk of injury.
Nutrition During Long Runs
For runs lasting longer than 90 minutes, it’s important to consume 30–60 grams of carbohydrates per hour through gels, chews, or sports drinks. Hydration should also be carefully managed; even mild dehydration can impair performance significantly.
5. Recovery is Where Progress Happens
Sleep and Recovery
Getting 7 to 9 hours of quality sleep per night is crucial. This is when the body repairs muscle tissue, restores energy levels, and integrates the physical adaptations of training.
Active Recovery
Low-impact activities such as swimming, cycling, or yoga can be beneficial on rest days. These help maintain blood flow and promote healing without adding further strain to joints and muscles.
Manual Therapy and Physiotherapy
Regular sessions with a physiotherapist for massage, dry needling, or soft tissue therapy can address tightness, improve mobility, and identify potential issues before they develop into injuries.
6. Injury Prevention Starts with Listening to the Body
Recognizing Early Warning Signs
Pain should never be ignored, particularly if it:
Persists for more than 48 hours
Increases during a run
Alters running gait or form
Such signs often indicate underlying issues that require professional assessment and intervention.
Common Injuries and Prevention Strategies
Patellofemoral pain (Runner’s knee): Often linked to weak hip muscles; best addressed through targeted strengthening.
Shin splints: Typically caused by sudden increases in mileage or inadequate footwear.
Achilles tendinopathy: Associated with tight calves or overuse; gradual training progression and calf flexibility are key.
7. Physiotherapy Assessments for Performance Optimization
A biomechanical running assessment is a valuable tool for identifying inefficiencies or muscular imbalances. This typically includes video gait analysis and functional movement screening.
Even minor adjustments to form or training volume, when guided by a physiotherapist, can lead to significant improvements in performance and injury prevention.
8. Tapering: Preparing for Race Day
What is Tapering?
Tapering involves gradually reducing training volume in the final 2 to 3 weeks before the marathon. This allows the body to fully recover and be at its strongest on race day.
Tips for Effective Tapering
Maintain training intensity while reducing overall mileage
Avoid introducing new gear or workouts
Focus on sleep, nutrition, and hydration
9. Race Day Strategy for Peak Performance
Morning Routine
On race day, runners should consume a carbohydrate-rich breakfast 2 to 3 hours before the start. Hydration should begin early in the morning, but excess fluid intake right before the race should be avoided.
Smart Pacing
Many runners make the mistake of starting too fast. It’s essential to begin at a controlled pace, using a GPS watch or pace band to avoid early fatigue. Even pacing throughout the race often leads to better results.
Mental Strategies
Breaking the marathon into smaller segments, using positive self-talk, and visualization can all help push through challenging moments, particularly in the final miles.
10. Post-Marathon Recovery
Immediate Recovery
Within the first 24 to 48 hours post-race, gentle stretching, walking, and contrast showers can aid in reducing soreness. Rehydration and replenishment of carbohydrates and electrolytes are also essential.
Long-Term Recovery
A full week of rest from running is recommended. Afterward, a gradual return to easy running can begin, depending on how the body feels. Runners should avoid resuming intense workouts too soon.
Marathon training is a rewarding challenge that requires dedication, structure, and the right support. With a strong foundation, consistent strength and mobility work, adequate nutrition, and proper recovery, runners can not only achieve their goals but do so injury-free.
The team at Activate is passionate about helping runners of all levels perform at their best. Whether you’re preparing for your first marathon or looking to improve on a personal best, our physiotherapists are here to support your journey every step of the way.