Training for a marathon is vastly different from regular athletic training. It’s not just about running long distances. Effective marathon training requires endurance, strength, nutrition, proper biomechanics and appropriate recovery.
At Logan University’s Montgomery Health Center, our Sports and Rehabilitation Clinic, led by Quintin Murray, DC (’12), Ed.D. (’24), MS, CCSP and Leslie Reece, DC, MS (’19), DACBSP, handle injuries and recovery for all levels of athletes.
Whether you’re a casual runner or tackling your first marathon, follow the tips below to help with a safe and effective training experience.
1. Prioritize Proper Biomechanics
Before you start training, it’s important to make sure your body is moving properly. Poor biomechanics can lead to overuse injuries, joint pain and decreased performance. While it might not seem like a problem at first, it might show up later in training.
“We like to make sure there aren’t any preexisting injuries before patients begin marathon training,” Dr. Murray explains. “For example, poor ankle mobility might not be a problem now, but it can lead to hip pain down the road. Prioritizing proper biomechanics before marathon training can help identify potential problems before they turn into injuries.”
2. Create and Follow a Progressive Training Plan
A solid training plan is key, but there is no universal approach that works for every person’s body. It’s important to create a plan tailored to your fitness level, goals and schedule.
“I like to tell patients to follow the 10% rule: Never increase your weekly run by more than 10%,” Dr. Murray said. “If you can run 400 meters, don’t go to 800 meters the following week. Build up the mileage by 10% and run 440 meters instead. This helps improve functionality, build strength and reduce the risk of injury.”
3. Invest in Quality Footwear
Your feet are the foundation for running, so make sure you’re wearing shoes that provide the proper support.
“Runners need solid footwear, so I recommend they replace their shoes every 300 to 500 miles,” Dr. Murray said. “It may seem like a lot, but proper foot support can make all the difference in comfort and injury prevention.”
4. Focus on Nutrition and Hydration
What you put into your body can significantly impact your training and performance. Drinking plenty of water and replenishing electrolytes, especially on long runs, is crucial.
“Eating a well-balanced diet that has both carbs for short bursts of energy and healthier fats to aid muscle repair and recovery is vital for marathon training,” Dr. Reece explains. “It’s important to eat well before your run and refuel afterward.”
5. Pay Attention to Warm-Ups, Cool-Downs and Recovery
Proper preparation and recovery are just as important as the run itself.
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- Warm-up: Consider incorporating hip thrusts, planks, calf raises and other adjunctive training to your warm-up to wake up your muscles.
- Cool-down: Remember to stretch after running to help release muscle tension and improve flexibility.
- Listen to your body: Pushing through the pain can lead to stress injuries and even stress fractures. It’s important to listen to your body and seek professional care when necessary.
“Recovery is just as, if not more, important than the actual training process. We always remind people that they’re going to be sore, especially if their body isn’t used to this type of training,” Dr. Murray said. “In the Sports and Rehabilitation Clinic, we offer various forms of care to help keep you moving and motivated, such as adjustments, soft-tissue therapy and mobility drills.”
If you are experiencing pain or need expert guidance as you prepare for your next (or first) marathon, the Montgomery Health Center team are here to help you stay on track and injury-free. Learn more about the Sports and Rehabilitation Clinic here and call (636) 230-1990 to schedule an appointment.