Managing Marathon Niggles Before They Become Injuries

As your marathon training builds, so does the load on your body, says Head Coach Ben Lucas.  Here's how to stay ahead of the little niggles before they interrupt your progress.

A few minutes of strength and mobility each week can help keep your marathon training on track and reduce the risk of injury, says Head Coach Ben Lucas.

One thing I've learnt coaching marathon runners over the years is that fitness is rarely what that stops people reaching the start line. It’s usually the little niggles that get in the way.

A tight calf. A sore Achilles. A cranky knee. Nothing major. Just enough to disrupt training.

The reality is that as your training volume increases, your body is absorbing more load than it's used to. That's part of the process. The goal isn't to avoid every little ache and pain. The goal is to stay ahead of them.

The importance of strength and mobility  

You don't need an hour in the gym. You just 10-15 minutes a few times a week can make a real difference. Simple calf raises, split squats, glute bridges and planks go a long way.

The areas I recommend focusing on are:

·       Calves

·       Glutes

·       Hips

·       Core

For mobility, I like keeping it simple too:

·       Hip flexor stretches

·       Thoracic rotations

·       Ankle mobility work

Don’t over-complicate your workout

The runners who stay healthy are rarely doing anything extraordinary; they're just addressing the small issues before they become bigger ones.

And remember, there is a difference between discomfort and injury. Muscle fatigue and mild stiffness are common during training, but pain that worsens, changes your running form or doesn’t improve deserves your attention.

Marathon training is supposed to be challenging. Your body is adapting, after all. Listen to it, respect it, but don't panic every time something feels a little tight. Most of the time, consistency beats perfection.

Want more expert training advice? Find the best running content here.