Written by Vanessa D'Andrea, Physiotherapist
So, you’ve decided to run your first half or full marathon? Congratulations! Whether you’re aiming for the 21.1km half or the full 42.2km distance, the marathon is an iconic event that tests both physical endurance and mental resilience. As a physio and runner who’s been competing since my junior days- currently focused on 800m and 1500m disciplines, I know the thrill of preparing for a big race. With a training schedule of 5 sessions weekly, I also enjoy building a strong endurance base during the off-season, often tackling 20km+ long runs in the company of friends and fellow runners. Along the way, I’ve encountered a few injuries that taught me important lessons about training smart and injury prevention.
Here are my top tips for marathon success- from one runner to another:
1. Build Your Base Wisely
Marathon training isn’t just about pounding the pavement; it’s about building a foundation. I can’t stress enough how important it is to build your mileage gradually. During the off-season I make sure to include long runs 20km+, often running with friends and having a buddy on the bike to chat with and keep it fun. Running in a group also keeps you accountable and motivated.
2. Focus on Recovery
Training is only one part of the equation. Without proper recovery, your body wont adapt and you’ll perhaps be more prone to injury. Over the years, I’ve sustained a stress fracture in my navicular as well as fractures in my 2nd and 3rd metatarsals. These injuries made me appreciate the importance of recovery and how crucial it is to listen to your body. Making sure to incorporate rest days and active recovery session into your plan is key! Gentle swim, yoga, compression boots and foam rolling are some of the practices that can be incorporated to reduce muscle tension and improve flexibility.
3. Strength Training is Key
Strength training plays a pivotal role in reducing the risk of injuries and improving performance. Try to incorporate at least two strength training sessions per week into your routine. Focus on exercises that improve core stability, balance and overall lower body strength. Plyometric drills and resistance work are particularly beneficial for runners helping you maintain good form, even when fatigue sets in.
4. Fuel and Hydrate Appropriately
Nutrition is a game changer in marathon training. To perform your best, you need to fuel your body with the right nutrients. This includes maintaining a balanced diet with adequate carbohydrates for energy, proteins for muscle repair and healthy fats for endurance. Plan your pre-race and post-race meals. For long runs, I find it helpful to have a small, easily digestible snack before hitting the road. Don’t forget to hydrate- especially during those longer runs to assist with energy production and muscle contraction.
5. Choose the Right Shoes
Your shoes are one of the most important pieces of equipment when it comes to marathon training and racing. Wearing the wrong type of shoe can lead to discomfort, inefficient running and even injury. Invest in a pair of shoes that suit your foot type, running style and the surfaces you’ll be training on. It’s also a good idea to break in your race day shoes during training to avoid any surprises on the big day. Rotate between two pairs to extend lifespan and ensure you’re always running in fresh, supportive shoes.
6. Listen to Your Body
As exciting as a marathon is, overdoing it can lead to burnout and injury. Whilst it’s important to push yourself, learning to differentiate between soreness from a tough session and pain that signals a problem is a key. If you feel unusually fatigued or notice consistent pain, take a step back. Adjust your training schedule to allow for periods of progressive overload with built in taper weeks, focus on recovery and speak with our physiotherapy team if needed.
Lastly, don’t forget to have fun! Running a marathon is as much a mental challenge as it is physical. Keeping a positive attitude and enjoying the process is vital to your success. One thing I’ve learned from the years of competing and running long distances is that the camaraderie with fellow runners, joy of hitting new milestones and the sense of achievement on race day make all the hard work worth it.
The connection between athletic performance and rehabilitation enables Vanessa to provide insightful, tailored care to her clients. She is dedicated to ensuring her clients are in optimal health to achieve their peak performance, whether they are athletes or individuals working to achieve their personal fitness goals.
Vanessa is available for appointments every day except Wednesdays & Sundays.
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