Pre and post-marathon injury prevention

Completing a marathon is tough, but avoiding injuries pre and post-marathon is important for runners' well-being and the success of their trainers' business. Gradual progression, building strength, cross-training, cryotherapy, and finding the right shoes are key pre-marathon tips.

Written by
Alex Pellew
Published on
March 24, 2023

If you’re looking for a challenge, running a marathon has got to be up there.

Everything about completing those 26.2 miles is tough. The training, the willpower and the focus required. But the sense of achievement crossing the finishing line is unlike any other.

All you need to do is make sure you get there without hurting yourself in the process. Or rather, make sure your clients do.

Injury prevention strategies make sense not only for the wellbeing of your clients but also from a business perspective. Get all your clients past the finish line with these quick tips…

Before the marathon

Take things slowly

Gradual progression is key, so they should stick to the 10% rule, increasing overall weekly mileage by no more than 10% each week. Those new to running might want to set more realistic goals – a 5k, 10k and half marathon before tackling a full marathon.

Build strength

The stronger your client’s body, the better their form and gait. And in turn, the more equipped they are to avoid injury. Core strength can help reduce the risk of overuse injuries, stress fractures and imbalance. While strength at the ankle and foot can help reduce injuries in these areas.

Don’t just run

Make sure you mix up sessions, from mobility work and cross training to yoga and posture work. Variety is key. Plyometric or jumping exercises increase elasticity. While mobility work for the hips, calves, glutes, quads and calves allows muscles to properly contract and lengthen when training. Changing things up will also help to boost motivation.

Try tech for improved recovery

Quick repair after every session is key in marathon training. A whole body cryotherapy session boosts recovery by increasing the blood flow to damaged joints and muscles. What’s more, it can help build immunity, boost metabolism, and increase energy levels. Dropping to -110°C, the full-body cryotherapy chamber at Until can help your clients accelerate recovery, reduce pain and inflammation, and improve their overall wellbeing.

Find the right shoes

Finding the right shoes might take a bit of trial and error, but first and foremost your client’s trainers need to be comfortable. Specifically, they need to fit their biomechanics. An assessment at a dedicated running shop can help with that.

Listen to your body

Finally, make sure clients don’t overdo it. Anyone who pushes their body too far will regret it eventually. Clients need to listen to their bodies (and remember to have fun).

After-marathon recovery

Just as important as pre-marathon prep is what your clients do after the race. Following all those months of training, it’s time for some TLC.

Here’s what your clients should be doing in the week after crossing the finishing line.

·        Straight away: Keep moving and avoid static stretching

·        That evening: Get a good night’s sleep

·        The next day: Wear compression socks or tights

·        Two days later: Try some gentle exercise, like swimming or walking

·        Four days later: Have a sports massage

·        A week later: Do a 20-30 minute test run to assess any ongoing pains or twinges

Until: Taking training to new heights

Basing your business at Until gives you access to some of London’s finest facilities to help your clients reach their fitness goals. From cutting-edge gym equipment and health tech to business support services and co-working spaces, you have everything you need to grow your business and give clients the best possible experience.

With physiotherapy, podiatry, chiropractic and rehabilitation professionals based at Until, referrals can help your clients stay at the top of their training game – and help you build an enviable network to grow your business.

Why not find out more today?