Your best advice for staying injury-free during marathon training

Training Advice/Discussion Marathon

4 years ago 10/20/2019 2:02pm EDT

I'm currently on a break from running after 5 marathons. While I've made it to the line for every race, I've had to take 1-2 weeks off every training cycle due to an injury. IT band issues, Achilles issues, quads, etc. These injuries always seem to come up 1-2 months until race day.

I've done low mileage training plans and higher mileage ones, but have faced injuries irregardless. I know some injuries are inevitable, but the fact I'm always injured certainly means I'm doing something wrong (or I'm not doing something I should be doing).

I think a lot of it has to due with strengthening the injured body parts to prevent the injury from happening, but I'm looking for some tips from experienced marathoners on staying injury-free. Cross training? Going to the gym? Warmup routine? All tips are appreciated. Thanks!

4 years ago 10/20/2019 3:08pm EDT

re: injuryprone523

More rest days. But better yet, give up the marathon distances and run for health. You'll feel good, look good and you'll be really healthy.

4 years ago 10/20/2019 4:03pm EDT

re: injuryprone523

if youve got IT band issues get a foam roller and do it frequently

4 years ago 10/20/2019 9:39pm EDT

re: ohia

Run your easy day mileage easy. Don't push it, don't tempo it, don't go anywhere near fast on the easy days. Worked for me this year.

4 years ago 10/21/2019 9:56am EDT

re: RegionalAtBest

The 2 mile untimed easy run is my best injury and recovery tool. A lot of runners try to follow the schedule or plan to the detriment of what their body is telling them. Don't be too wrapped up in what the weekly mileage comes out at. Be more concerned with getting in the key workouts that improve fitness. If you feel crappy for the Saturday long run, go easy and do it on Sunday or Monday.

4 years ago 10/21/2019 10:57am EDT

re: RegionalAtBest

RegionalAtBest wrote:
Run your easy day mileage easy. Don't push it, don't tempo it, don't go anywhere near fast on the easy days. Worked for me this year.

This worked for me as well.

I ran base January and February and then started a HM plan for a race at the end of April.

Base period went great, mid March I started having issues with my glute/upper hamstring.

Kept on running through it and was having to take 1-2 days off a week.

Everyone said run easy runs easy and when I started my last plan in July, that was the goal while increasing workouts and overall mileage.

Have been averaging 60-65 since the start with minimal injury issues and have maybe taken 2 days off in those 3.5 months. All I did was slow my easy day runs from 7:30ish closer to 8 depending on the weather.

4 years ago 10/21/2019 10:59am EDT

re: injuryprone523

Lunge Matrix before every run.

https://www.youtube.com/watch?v=GJo7_MiRLkU

It's not quite a magic bullet. But I am yet to get injured while I'm doing it daily. When I've let it slide and started skipping, things tend to come up. Sometimes just little things, but sometimes bigger things.

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