Training for a marathon is a significant commitment, both physically and mentally. However, the journey to the finish line can be fraught with challenges, particularly the risk of injury. As Sara Filmalter, a family medicine physician at Mayo Clinic in Florida, notes:
“Far and away, training errors are the most common cause of injury in marathoners”.
Common Causes of Marathon Injuries
One of the primary culprits behind marathon-related injuries is inconsistency in following a training plan. As Courtney Burnett of Bespoke Physical Therapy in New York City points out, rapidly increasing your weekly mileage, ignoring the progressive build-up in your plan, or lacking variety in your running workouts can easily lead to injury. Many runners make the mistake of focusing solely on long runs and neglecting the other aspects of their training, which can be detrimental.
Another common issue is neglecting proper running nutrition, strength training, and recovery days. These are essential components of any marathon training program, and overlooking them can increase the likelihood of injury.
Common Injuries for First-Time Marathon Runners
First-time marathon runners are particularly susceptible to gradual onset, soft tissue-related injuries such as tendonitis or bursitis. Sports medicine specialist Todd McGrath notes that injuries related to the Achilles tendon, the anterior knee, the patellar tendon, the IT band, and the lateral hip are among the most common issues he sees in marathon runners.
Filmalter adds that knee injuries, particularly patellofemoral pain syndrome (runner’s knee) and IT band syndrome, are prevalent among marathoners. Foot issues, such as plantar fasciitis and Achilles tendonitis, are also common, as are stress fractures. Burnett also mentions ankle sprains, shin splints, and muscle strains, particularly in the quadriceps, hamstrings, and calves.
4 Tips for Avoiding Injuries During Marathon Training
Ready to become a marathon weapon? Let’s see top-4 most prominent tips to avoid injuries:
Commitment and Consistency
Before you even start your training, make sure you’re ready to commit fully. Marathon training requires a high level of dedication, not just to the running itself but also to aspects like nutrition, hydration, recovery, and sleep. If you’re not fully committed, you may need to reassess your readiness.
Choose a Solid Training Plan
A well-structured training plan is crucial. It should build mileage gradually, incorporate a mix of running types, and include rest days to allow your body to recover. Stick to a plan that matches your current fitness level to avoid the pitfalls of overtraining or undertraining.
Address Past Injuries
If you’ve had previous injuries, strengthen those areas before you begin your marathon training. A visit to a physiotherapist can help identify any imbalances or weaknesses that need addressing.
Invest in Proper Gear
Proper running shoes are vital. Ill-fitting or worn-out shoes can lead to injuries ranging from blisters to stress fractures. Investing in a high-quality pair of running shoes that suits your specific needs is essential for injury prevention.
Take Care!
Marathon training is a demanding endeavor, but by understanding the common causes of injuries and taking proactive steps to avoid them, you can stay on the path to success. Commitment, a solid training plan, proper gear, and addressing past injuries are key factors in preventing injury and ensuring you reach the finish line healthy and strong.