Marathon injury prevention 5 ways to avoid running injuries

Marathon injury preventionA significant amount of first-time runners drop out before race day.

Can you imagine going through all of the days, weeks and months of training and not actually making it to the start line? It would be heartbreaking.

Follow our advice below to reduce the risk of injury and get to the start line happy and healthy.

5 ways to avoid running injuries

1. Avoid extra "junk" miles

The more you run, the better you’ll get, right? Not necessarily. Doing too much too soon will put you on the fast track to injury. Stick to your plan and you'll put in a great performance on race day.

2. Include cross-training and body conditioning

The stress of running can put a real strain on your joints. Mix up your training with some low-impact work. Try some swimming, cycling or a session in the gym. It’s good for your mind and body.

3. Rest well

Sometimes life gets in the way. You might be feeling unwell, or maybe you’ve had a bad night’s sleep. If in doubt, take an extra rest day. It’s not the end of the world.

4. Loosen up

Being mobile through your joints will improve your running. Pilates or yoga classes are excellent for this.

5. Buy a foam roller

Invest in a foam roller and do some exercises to provide relief to those aching muscles. Alternatively, treat yourself to a good sports massage. You’ll be amazed at how much better you feel afterwards.

How to spot an injury

Running injuryAches and pains
You have some fatigue from (and during) training, but the aches and pains go away after a warm shower.

Minor injury
You have a pain in the same area during 3 consecutive sessions. You'll need to rest for a few days.

Major injury
You have pain during AND after your activity, after 3 consecutive sessions. If so, you need to stop immediately and seek medical advice.

Quick tip: lunges for runners

Lunges are a vital exercise for any aspiring - or experienced - runner. They build strength and endurance in your hamstrings, allowing you to run faster for longer.