6 tips to avoid running injuries Mistakes runners make and how to fix them

Runner getting a massageA significant amount of first-time marathon runners don’t make it to race day.

Think about that for a second. Think about what you, our amazing marathon runners, have gone through over the past few months.

You've organised amazing fundraising events, scheduled your lives around marathon training, running hundreds of miles and raising thousands of pounds to keep vulnerable children safe from harm.

Imagine going through all of that and not actually being part of the iconic Virgin Money London Marathon race. 

The good news is, we've got some top tips to make sure you keep yourself injury free and get to the start line:

Top tips to get you to the start line

Stopwatch illustration

  1. Do not over-train
    Many pre-race injuries can come from over-training. Marathon training is a test of physical and mental endurance. There can be a temptation as a runner to push yourself to the very limit. Resist it. Keep your progress slow and steady and focus on the end goal.

  2. Get plenty of rest
    It can be hard to balance training with the demands of everyday life. If you’re too fatigued and stressed, then you may make a mistake along the way that’ll lead to injury. Get plenty of sleep and treat your mind and body to some much-needed relaxation.

  3. Try different forms of cross-training
    Running on hard ground every week can be pretty unforgiving on your joints. If you’re starting to feel some wear and tear then mix up your training. Spin classes, circuit training or swimming will all improve your fitness whilst giving your joints a chance to recuperate before your next big run.

  4. Don’t ever run through pain
    Listen to your body. If you’re experiencing genuine pain then something is wrong. Running stubbornly through an aching joint is only going to jeopardise your chances of coming through your training unscathed. Try cross-training, as mentioned above, to help ease the pain and if it’s recurring discomfort then don’t hesitate to get an expert diagnosis.

  5. Supplements
    There are quality supplements available on the high street that can give your body the nutrients and support it needs to cope with the rigours of marathon training. Read our Fuelling your run article for supplement ideas!

  6. Stretch it out
    Make sure you spend the time stretching before and after you train. Keeping your joints and muscles flexible will help you to recover more quickly and keep you strong. Have a look at our top 6 stretches.

Helping you on your journey

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