How to prepare for running a marathon to minimise the risk of injury

Running a marathon can be an immensely fulfilling and enriching experience, but it necessitates rigorous preparation and unyielding devotion.

An important point that most runners need to consider is how much it could cost to have injuries from running.

To ensure you are properly preparing for running, we have gathered some of the best tips from Tom Church, co-founder of

Minor injuries such as blisters or mild strains may not require any medical intervention.

They can be treated with simple at-home remedies such as rest, ice, compression, elevation (RICE) or over-the-counter pain medications.

However, more severe injuries, such as stress fractures or torn ligaments, may require medical attention, including diagnostic tests, physical therapy, and surgery.

There may be some real costs associated with running injuries, such as replacing running gear or equipment, transportation to and from medical appointments, and lost wages if the injury prevents you from working.

Establishing realistic goals

To commence your marathon training, setting attainable yet ambitious goals is vital.

Church said: “Meticulous goal setting is an imperative prerequisite for marathon success, as striving for excessively ambitious goals could culminate in injury or fatigue.”

He suggests finding a balance that enables runners to challenge themselves while simultaneously not overexerting their bodies.

Building endurance

Building endurance is a pivotal facet of marathon training.

However, enhancing endurance only entails running short distances every day.

Instead, incorporating activities such as cycling or swimming can foster enhanced endurance, prevent monotony, and forestall burnout, according to Church.

He added: “Varying your training regimen, much like diversifying your investment portfolio, can yield more substantial returns.”

Strength training

Strength training is often overlooked in marathon training but can be exceptionally advantageous.

Church added that strength training can optimize running efficiency, prevent injury, and improve form.

He further emphasised that strength training is not limited to weightlifting, as exercises like squats and lunges can bolster leg strength and optimize running mechanics.

Nutrition and hydration

Correct nutrition and hydration are vital components of marathon training.

However, it concerns more than what foods to eat or how much water to drink.

Church said: “Timing is essential, as eating too close to a run could result in cramps, and drinking too much water could cause discomfort during the race.”


Often overlooked, recovery is as essential as training in marathon preparation.

Church explained: “Taking time to recover and rest can mitigate burnout and injury.”

He advises runners to take a day off or engage in low-impact recovery activities like yoga or stretching.

Mental preparation

Mental preparation is a crucial facet of marathon training, as it can significantly impact an athlete’s performance.

Church suggested visualizing the race and mentally preparing for various scenarios to remain focused and motivated throughout the marathon.

He added: “Mental preparation can assist you in surmounting mental hurdles and pushing through trying moments.”

Marathon training necessitates diligence, perseverance, and a lot of hard work.

Nonetheless, incorporating these tips can help runners achieve their goals while staying injury-free.

Church finished: “Remember to strike a balance between pushing yourself and caring for your body.

“And most importantly, relish the journey and have fun!”

Related Articles