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Running Your First Marathon: How to Prepare!

Whether you’re getting ready for your first marathon or are a seasoned veteran, here is some

advice to help guide you throughout your preparation!


Long-distance running is an extremely beneficial form of exercise that confers many health

benefits and has witnessed a significant surge in popularity over recent years. However, like many forms of activity, it comes with the risk of certain complications due to the significant demand it exerts both physically and mentally - of which musculoskeletal injuries are highly prevalent. This highlights the importance of adequate preparation leading up to your race which can be achieved through an individualized training program.


Your training program might incorporate aspects such as…


  1. Strength training to enhance our muscles and tendons capacity to withstand loads. This can reduce the likelihood of injury as well as improve running economy for better performance. A comprehensive strengthening program might include banded hip marches, walking lunges, Nordic hamstring curls and heel drops. Don’t forget to train your upper body as well!


  1. Plyometric training to develop the stretch-shortening cycle and enhance neuromuscular control. This might involve depth jumps, lateral bounds and scissor jumps.

  2. Proprioceptive training to build balance, coordination and reduce the risk of injuries. Consider incorporating bosu ball squats, single-leg deadlifts and ladder drills into your routine.

  3. Flexibility training to improve range of motion. Utilize techniques such as static, dynamic and PNF stretches at the end of your run.

  4. An adequate warm-up replicating the demands of the activity in and of itself. Consider implementing 5 to 10 minutes of a light jog, high knees, or butt kicks into your warm-up routine.

You will also want to incorporate some form of graded activity in the time leading up to your run with the appropriate load progressions and recovery times.


What does graded activity look like?

Many runners adopt the 10% rule: keeping weekly increases in mileage within 10% until the target goal is reached.


It is recommended that the volume of your running sessions is increased before incorporating tactics such as interval training and tempo runs which have been shown to enhance race-day performance.


Furthermore, don’t forget to take rest days! It’s important to listen to your body to prevent overtraining. If you’re not up for a complete day off, consider a recovery run at 50-70% of your usual pace.


Ultimately, there are no universal guidelines as to how early one should prepare as well as the frequency, duration, and intensity of the runs leading up to your marathon. These are all specific to the individual, their unique circumstances, and prior level of experience. Factors such as sleep, diet and hydration are important considerations as well.


If you have any concerns, please do not hesitate to bring them up to your physiotherapist who can help assess movement patterns and develop an individualized program tailored toward your specific needs!


Written by: Juno Kong, Physiotherapy Student at Queen’s University


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