We have made it through the long dark month of January! But if you are running a Spring Marathon you will feel the countdown is truly upon us.

It’s been a funny month of weather with temperatures going from minus to mild and some very gusty winds. But hopefully despite all that you have been getting out and building your weekly mileage. As you build up the miles you are at slightly increased risk of running related injuries so below are some tips for managing the build phase:-

Stop Injuries Before They Begin Tip #1: Don’t Build Up Too Quickly!

Sharp increases in weekly mileage will leave you more vulnerable to running injuries. If January’s training didn’t go to plan please don’t try to ‘catch up’; instead re-calculate to spread the increase over a few weeks. Equally, if training is going well don’t be tempted to push on or add more. Sometimes it’s better to hold back a little even when you’re feeling good.

Stop Injuries Before They Begin Tip #2: Take Out Some Intensity!

Running volume must be the priority. Taking some intensity out of your week can really reduce the risk of injury. So, consider taking 10-20% effort off your interval or hill sessions. Reduce the intensity of any HIIT workouts you may do outside of your running training. And remember, your long runs should be 1 minute per mile slower than planned Marathon race pace.

Stop Injuries Before They Begin Tip #3: Address Niggles!

Small aches and pains which you can still run with now can become a real problem as the miles increase. Now is a great time to get them sorted whilst you still have time to strengthen or re-work your training plan.

Stop Injuries Before They Begin Tip #4: Check Your Trainers!

Now is a really good time to check the amount of wear on your running trainers and decide what you will be wearing on the day. Ideally trainers need to be well broken in but without too much wear to perform at their best. If you need to change trainers or would like to try insoles now is a great time to do that.

Please book in to see us if you would like more advice on footwear, insoles, training, running technique or if you have any pain or injuries affecting your running. Let us keep you on track for your spring Marathon.

To find out more about how our physiotherapy team can help cure your neck pain fast without painkillers or injections, arrange a free taster session or telephone consultation or head over to our contact page and send us a message to find out more and check availability. 

Other Great Resources To Ease Pain 

We have several free, downloadable reports to help you relieve Back Pain, Knee Pain and Neck & Shoulder Pain. 

We also have fantastic blogs where we share expert advice such as Why You Need A Sports Massage, Tips For Marathon Runners During Taper Week, Pushing Your Limits: Tips For Developing Marathon Fitness, Why You Need Regular Sports Massage When Marathon Training.

Finally, don’t forget to check out our YouTube channel, Facebook page and Instagram page.