A physio’s take on marathon training

Here are some insights into some tips for your marathon training and ongoing reflections on my experiences during my own training.

When did I start my marathon training, and when should you start yours?

Despite enjoying playing various sports throughout my life, my prior running experience was somewhat limited, having completed a single half marathon in 2023. Otherwise, I enjoyed the infrequent 5km run every other week. Leading up to the decision to run the marathon around Christmas was a period where the frequency had increased to once a week over a 5-10km distance. This allowed me to start my marathon plan from week 1 with confidence. I started my marathon training 15 weeks before the event. Why 15 weeks? No real reason, but partly influenced by the Christmas festivities and a ski holiday!

Anything over the 12-week mark should give you enough time to scale up your training gradually, which is key to making the whole thing more ‘bearable’ and, importantly, reducing your injury risk. For context, plans generally start anywhere from 5km up, so it is very much based on personal experience and fitness in how and when you decide to start the plan. For instance, if you were a complete novice, I would recommend the allowance of a few extra weeks of training prior to starting to build up to 5km before commencing the plan, i.e. a 20-week plan as opposed to 15 weeks.

What marathon plan should I use and how many times a week should I run?

There are an abundance of marathon plans online that are a mix of free and subscription-based resources, such as popular running apps Runna and the Nike Run Club. It is also worth looking through the online page of the marathon you are running, as lots of events now offer good advice with training plans and nutrition guides. Generally, a lot of plans will produce plans with options of 3-4 weekly runs, which allows good time for rest and recovery. I would not recommend 5 runs or more a week unless you are a very experienced runner with high conditioning.

Generally, plans will have 4 distinct phases of training: Week 1-4 base building; Week 5-8 Strength and Endurance; Week 9-12 Peak training; Weeks 13-15 Taper and Recovery. Within these, the 4 runs were split to 1 easy run (Heart Rate Zone 1-2), 1 interval (HR Zone 4-5), 1 easy run progressing to tempo (HR Zone 3-4 and 1 long run (Zone 2) with suggested pacing included. This setup has been beneficial for me. Working within Higher heart rate zones (Zones 4 and 5) focuses on anaerobic training, which enhances your speed and power. This is important for improving your overall pace and handling race-day surges (Tocci and Gibbons, 2024). I would highly encourage easy runs (Zone 1 and 2 training), which helps increase endurance building aerobic capacity, improving your body’s ability to use oxygen efficiently and sustain prolonged efforts. Moreover, they promote active recovery muscles to repair and adapt after hard workouts. This helps prevent overtraining and reduces the risk of injury (Dack, 2024).

Deciding which plan works for you is all based on personal preference, but it is worth noting that the subscription-based services will allow for greater personalisation and more dynamic planning, which can be great for those with families and busy schedules. It is worth noting that awareness of your limitations is highly important when selecting a plan. Be honest about your current fitness and running experience and establish clear and achievable goals, i.e. finishing the race or hitting a specific time, so that you can choose a plan that matches your ability. There can be pitfalls when you choose a program that is beyond your experience. A useful tip when looking at any plan is to view the weekly mileage. Ensure it increases at a manageable rate, typically around 10% per week. This helps your body adapt and reduces the risk of injury.

Footwear, tapping and other running, and other useful running equipment?

Choosing the right running shoes is crucial. Like body types, there is also a wide range of foot types (neutral, overpronation, or supination) which determine the most suitable type of shoe to run in. Visiting a speciality running store for a gait analysis is a great way to ensure the best fit, with correct biomechanics in mind. The soles should provide adequate cushioning and support to absorb the impact of running and aid running efficiency.

Other things to consider are a simple gel or custom insoles, a low-cost method to provide additional support. They can help distribute pressure evenly and reduce the risk of injuries such as plantar fasciitis and Achilles tendinopathy.

Kinesiology tape can be a valuable tool for managing pain and improving movement. It helps support muscles and joints without restricting motion. Applying K tape correctly can reduce inflammation, enhance circulation, and provide stability to injured areas. It is something that I use regularly to help dampen any tightness or discomfort I feel.

Watches and fitness wearables can also provide a lot of value in marathon training due to the wide range of fitness data they can collate. Workouts can be recorded, delivering instant updates on HR and pacing, which can ensure you keep to your training goals. It can also provide a wide range of information on other things, like your sleep, which correlates to recovery.

Strengthening Work and Exercises

Incorporating strength training into your routine can help prevent injuries and improve running performance. I would recommend focusing on exercises that target the core, glutes, hamstrings, and calves. Strengthening these muscles enhances stability and reduces the risk of common running injuries. I appreciate that there are many of us who don’t like training our legs and may prioritise other areas, such as the upper body, especially when time is more condensed with marathon training. However, at this time it is ever important to strengthen our legs and increase general robustness, due to the forces transmitted when running. Running peak forces can extend to as much as 6-7 x bodyweight through the Achilles tendon alone, leaving it susceptible to added stress and injury, particularly as our muscles fatigue. Therefore, it is of great value to ensure you continue regular strengthening with an aim of at least 1-2 x weekly sessions to build up the muscle strength and endurance, lessening the forces that are transmitted through the tendons and joints.

I have utilised full-body workouts when strength training during my running training. I have found this to be the most effective and efficient way to progress my weight training while at the same time allowing time to recover and minimise Delayed Onset Muscle Soreness (DOMS). I currently aim to train 3 x weekly with each session involving one main compound lift for legs – Squat, Bulgarian Split squat and Hex bar deadlift, which ensures all muscle groups can be targeted. In terms of sets and reps I use a reverse pyramid method which following warm up sets involves 2 heavy working sets of 6 reps at around 80-90% 1RM followed by a 3rd set of 8 reps at 10% less weight and a final 4th set at 10 reps of 10% lower than the 3rd set which nicely incorporates the two training goals of strength and hypertrophy. Every week, I will also incorporate some accessory lifts alternating between either a light-weighted calf raises on a step or a single leg deadlift, great for improving hip and ankle control.   

Recovery

Hot Bath and Ice: Alternating between hot baths and ice baths can help reduce muscle soreness and inflammation. Hot baths relax muscles, while ice baths constrict blood vessels and reduce swelling.

Sleep: Adequate sleep is vital for recovery. Aim for 7-9 hours of quality sleep per night to allow your body to repair and strengthen.

Nutrition and Hydration: Proper nutrition supports recovery and performance. Focus on a balanced diet high in proteins, carbohydrates and healthy fats. Post-run, consume a mix of carbs and protein to replenish glycogen stores and aid muscle repair.

Managing Flare-Ups and Niggles

It’s common to experience minor aches and pains during marathon training. Address these niggles early to prevent them from becoming serious injuries. Rest, ice, compression, and elevation (RICE) can help manage acute flare-ups. If pain persists, consult a physiotherapist for a thorough assessment and treatment plan.

Final Tips

Keep those Slow Runs -They may feel considerably less effort, and often there is a temptation to skip them as they feel ‘simple’, but they are hugely important. I have noticed that following these sessions, I have bagged some of my greatest aerobic gains, helping me push more in subsequent runs. Slow runs are also great for active recovery, alleviating any DOMS from previous training and working through any small aches and pains. I have recently stumbled on a quote from a podcast involving Kilian Jornet considered by many as one of the world’s best endurance athletes in the world has a quote which I think resonates perfectly ‘really slow runs are making deposits, and really fast runs are making withdraws, so seeing yourself as a bank account if you are constantly making withdraws you will end up bankrupt’. Quite simply, it is the longer, more purposeful and slower training that provides the solid basis of all high performance.

Setting pace window- having a preset time to keep to can feel pressured and deflating if not met, instead, I suggest trying to use a window.  Having a wider window on the days you aren’t feeling as great, you can ensure you don’t overdo things, whilst psychologically hitting a broader target reinforces a positive mindset, aiding motivation throughout your whole training.

Supplements and electrolytes- Supplements can really benefit general health and aid performance. There are a lot of products out there,e but the 2 key ones I like to use are creatine monohydrate and electrolytes. Creatine is excellent for strength gains, recovery and performance, replenishing ATP (the primary energy carrier in cells), boosting performance during high-intensity activities (Dieter, 2021). Furthermore, there is growing research showing its aid in cognitive function. Electrolytes contain the body’s essential minerals, which can be readily lost through sweat and prolonged bursts of exercise.  An imbalance in electrolytes can lead to issues like dehydration and muscle cramps, which can inhibit performance.

Enjoy it! You are always going to be your worst critic, which is natural, and we are not high-performance athletes. Don’t beat yourself up. Regardless of ability, goals or even times, completing a marathon is an epic achievement and should be celebrated!

References:

Tocci, K. and Gibbons , B. (2024). Heart Rate Training Zones For Runners: Complete Guide. [online] Marathon Handbook. Available at: https://marathonhandbook.com/heart-rate-training-zones-for-runners/ [Accessed 25 Feb. 2025].

Dack, D. (2024). What’s The Typical Heart Rate Zone During A Marathon? —. [online] Runner’s Blueprint. Available at: https://www.runnersblueprint.com/whats-the-typical-heart-rate-zone-during-a-marathon/ [Accessed 25 Feb. 2025].

Dieter, Brad. “Creatine Monohydrate: Benefits, Side Effects, Dosages & FAQ.” Muscle & Strength, 10 May 2021, www.muscleandstrength.com/expert-guides/creatine-monohydrate. Accessed 27 Mar. 2025.