With the London Marathon fast approaching, thousands of runners across the UK are increasing their training mileage in preparation for race day. Spring also marks the start of the busiest running season, with longer days and improving weather encouraging both experienced runners and beginners to get back into regular training.
While running is one of the most effective ways to improve cardiovascular fitness, endurance, and mental wellbeing, increased training volume can significantly increase the risk of injury if the body is not properly prepared.
Understanding how to prevent common running injuries can help you stay consistent with your training and reach the starting line feeling strong and confident.

Why Running Injuries Are Common During Marathon Training

Many running injuries are caused by overuse rather than sudden trauma. As runners increase their mileage and intensity during marathon preparation, the repetitive stress placed on muscles, tendons, and joints can exceed the body’s ability to recover.
• Common factors that contribute to running injuries include:
• Increasing mileage too quickly
• Poor running biomechanics
• Inadequate footwear
• Muscle weakness or imbalance
• Limited flexibility and mobility
• Insufficient recovery between runs
Even small issues can gradually worsen if they are ignored during training.

Common Running Injuries Runners Experience

During marathon training season, several injuries appear more frequently in runners.

Plantar Fasciitis
One of the most common foot injuries in runners, plantar fasciitis causes pain in the heel or arch of the foot, often worse during the first steps in the morning or after long runs.

Shin Splints
Shin splints cause pain along the inner edge of the shinbone and are typically associated with sudden increases in training volume or intensity.

Achilles Tendinopathy
Pain or stiffness in the Achilles tendon is common in runners who increase mileage too quickly or have tight calf muscles.

Runner’s Knee
Also known as patellofemoral pain syndrome, this condition causes pain around the kneecap, particularly when running downhill, squatting, or using stairs.
Early assessment and treatment can prevent these injuries from becoming long-term problems that disrupt marathon training.

Top Tips to Prevent Running Injuries

Gradually Increase Your Mileage
One of the most important principles in running training is gradual progression. A common guideline is the 10% rule, meaning weekly mileage should not increase by more than 10%.
This allows the body time to adapt to the increased workload.

Include Strength Training
Strength training is essential for injury prevention. Strong muscles help stabilise joints and absorb impact forces during running.
Key muscle groups to strengthen include:
• Glutes
• Hamstrings
• Calves
• Core muscles
Just two strength sessions per week can significantly reduce injury risk.

Focus on Recovery
Recovery is a crucial part of training. Without adequate recovery, the body cannot repair and strengthen tissues.
Make sure your routine includes:
• Rest days
• Good sleep
• Proper hydration and nutrition
• Mobility and stretching exercises
Ignoring recovery often leads to overuse injuries.

Wear Proper Running Shoes
Running shoes should match your foot type, running style, and training volume. Worn-out shoes can increase the risk of injury due to reduced shock absorption.
Most running shoes should be replaced after 300–500 miles of running.

Listen to Early Warning Signs
Pain that persists during or after running should never be ignored. Addressing small issues early can prevent more serious injuries later in your training cycle.

How Sports Therapy Can Help Prevent Running Injuries

Sports therapy can play an important role in helping runners stay injury-free throughout marathon season.
• Treatment and assessment may include:
• Running gait and biomechanical analysis
• Soft tissue therapy to reduce muscle tightness
• Mobility and flexibility work
• Strength and rehabilitation exercises
• Foot and lower limb assessments
By identifying weaknesses or imbalances early, runners can correct issues before they lead to injury.

Prepare for the Running Season Safely

With the London Marathon approaching and more runners increasing their training mileage, now is the ideal time to focus on injury prevention, recovery, and proper preparation.
Taking proactive steps to care for your body during training can help ensure you stay consistent, avoid setbacks, and enjoy the full marathon experience.

Sports Therapy for Runners at The Fane Clinic

If you are experiencing pain while running or want to reduce your risk of injury during marathon training, professional sports therapy can help keep you moving safely and efficiently.
At The Fane Clinic, we provide assessment and treatment for a wide range of running injuries, helping runners return to training as quickly and safely as possible.

Learn more or book an appointment:
www.thefaneclinic.co.uk⁠