Essential Injury Prevention Tips for First Time Marathon Runners in 2026
- Ben Lombard
- Dec 17, 2025
- 3 min read
Running your first marathon is an exciting challenge. If you’ve signed up for a spring marathon in 2026, you are likely already training or about to start. While training builds endurance and strength, it also increases the risk of running injuries, especially for beginners. As a physiotherapist, I often see common injuries that could be avoided with the right approach. This post will guide you through practical tips to prevent injuries and keep you on track for race day.
Common Injuries in Marathon Training
Many first-time marathon runners face similar injuries. These include:
IT band syndrome: Pain on the outside of the knee caused by inflammation of the iliotibial band.
Achilles tendinopathy: Pain and stiffness in the Achilles tendon at the back of the ankle.
Plantar fasciitis: Heel pain due to inflammation of the plantar fascia on the sole of the foot.
Patellofemoral pain syndrome: Pain around or behind the kneecap.
Gluteal tendinopathies: Pain in the hip area from overuse of the glute muscles.
Patella tendinopathy: Pain in the tendon connecting the kneecap to the shinbone.
These injuries often develop from similar causes, which you can address with the right training habits.
Why Injuries Happen: Training Errors and Weaknesses
Most running injuries come from doing too much too soon. This could mean increasing your running volume, intensity, frequency, or elevation too quickly. For example, jumping from 10 km per week to 30 km in a few days puts excessive stress on your muscles and tendons.
Another major factor is a lack of strength training. Running relies heavily on muscles and soft tissues that need to handle repetitive impact. Without targeted strength exercises, these tissues can become overloaded and injured.
Recovery is often overlooked. Your body needs planned rest days, quality sleep, and good nutrition to repair and strengthen tissues. Ignoring recovery increases injury risk.
How to Build a Safe and Effective Training Plan
A structured training plan is your best defense against injury. Here’s what to look for:
Gradual increase in volume and intensity
Follow the 10% rule: increase your weekly mileage by no more than 10% each week. This helps your body adapt without overload.
Include rest and deload weeks
Every 3 to 4 weeks, reduce your training load to allow recovery. This prevents burnout and tissue fatigue.
Add targeted strength training 1-2 times per week
Focus on exercises that build strength in your hips, glutes, calves, and core. This increases tissue capacity and improves running economy.
Incorporate technique drills
Drills like high knees, butt kicks, and strides improve running form and reduce wasted energy.
Strength Training Exercises for Runners
Strength training doesn’t mean heavy lifting. Use bodyweight or light weights to build endurance and stability. Here are some effective exercises:
Glute bridges
Strengthen your glutes and hips to support your running stride.
Single-leg deadlifts
Improve balance and strengthen hamstrings and glutes.
Calf raises
Build Achilles tendon strength and ankle stability.
Clamshells
Target hip abductors to reduce knee pain risk.
Planks
Strengthen your core for better posture and running form.
Aim for 2 sets of 10-15 reps for each exercise, adjusting as you get stronger.
Prioritize Recovery for Long-Term Success
Recovery is as important as training. Here’s how to make it work for you:
Plan rest days
Take at least one full rest day per week. Use this time for gentle stretching or walking.
Get quality sleep
Aim for 7-9 hours per night. Sleep helps repair muscles and regulate hormones.
Follow a nutrition strategy
Eat balanced meals with carbohydrates, protein, and healthy fats. Hydrate well before, during, and after runs.
Listen to your body
If you feel pain or unusual fatigue, don’t push through it. Early assessment by a physiotherapist can prevent minor issues from becoming serious injuries.
When to See a Physiotherapist
Ignoring pain can lead to longer recovery times or even missing your marathon. If you notice persistent pain, swelling, or changes in your running form, seek professional advice. A physiotherapist can:
Diagnose the problem early
Provide tailored treatment and exercises
Help you modify your training safely
Guide you back to running without setbacks
Final Thoughts on Injury Prevention for Your First Marathon
Training for your first marathon is a rewarding journey. Avoiding injury is key to enjoying the process and crossing the finish line strong. Use a structured plan that gradually builds your running load, includes strength training, and prioritizes recovery. Pay attention to your body’s signals and seek help early if needed.
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