How to Avoid Injury During Marathon Training

Training for a marathon is a test of endurance, discipline, and patience—but pushing too hard without proper recovery can quickly lead to injury. Most running injuries stem from doing too much, too soon. Avoid sudden increases in mileage, and follow the 10% rule: never increase your weekly mileage by more than 10%. Listen to your body. Minor aches are common, but persistent pain is a red flag that shouldn't be ignored.

Equally important is strengthening the muscles that support your stride. Incorporating strength training 1–2 times per week—focusing on hips, glutes, and core—can improve running form and reduce the risk of overuse injuries. Don’t skip rest days. Your body needs time to adapt, rebuild, and come back stronger. Skipping rest or cross-training days might feel productive, but it often leads to setbacks.

Recovery is not optional—it's your injury prevention plan. Add massage therapy and regular stretching into your routine to support muscle repair and joint mobility. Foam rolling, dynamic warm-ups, and post-run static stretches should be non-negotiable. Book a sports massage every few weeks or use a massage gun at home to target tight areas. Want to go the extra mile? Build a personalized recovery routine that includes massage and stretch therapy today—your future injury-free self will thank you.