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Injury prevention and performance: A marathon prep guide


As a musculoskeletal sports massage therapist, I understand the critical importance of both injury prevention and performance enhancement for athletes preparing to tackle a marathon, and with Manchester Marathon around the corner, it's vital to focus on strategies that not only help you avoid injuries but also optimize your performance on race day. Here's a tailored guide with a specific emphasis on these key aspects:


  1. Customized Training Plan for Injury Prevention: Designing a training plan that minimises the risk of injuries should be your top priority. Opt for a structured approach that gradually increases mileage while incorporating adequate rest and recovery days. Integrate cross-training activities such as swimming or cycling to reduce repetitive strain on your muscles and joints. Additionally, prioritize flexibility and mobility exercises to enhance your range of motion and prevent overuse injuries.

  2. Strength Training for Resilient Muscles: Strengthening your muscles is crucial for withstanding the demands of marathon training and reducing the likelihood of injuries. Focus on exercises that target key muscle groups involved in running, such as the glutes, hamstrings, quadriceps, and core. Incorporate resistance training, bodyweight exercises, and functional movements to build strength, stability, and muscular endurance. A robust musculoskeletal system is your best defence against common running injuries.

  3. Optimal Nutrition and Hydration: Proper nutrition and hydration play a significant role in both injury prevention and performance enhancement. Fuel your body with a balanced diet rich in lean proteins, complex carbohydrates, healthy fats, vitamins, and minerals. Hydrate adequately before, during, and after your runs to maintain optimal fluid balance and electrolyte levels. Consider consulting with a sports nutritionist to develop a personalized nutrition plan tailored to your specific needs and goals.

  4. Mindful Recovery and Self-Care Practices: Recovery is just as important as training when it comes to maximising performance and minimising injuries. Prioritize quality sleep to support muscle repair and growth. Incorporate active recovery techniques such as foam rolling, stretching, and mobility exercises to alleviate muscle tension and improve tissue flexibility. Schedule regular sports massage therapy sessions to enhance circulation, reduce muscle soreness, and address any underlying imbalances or dysfunctions.

  5. Mental Preparation and Mindset Mastery: Cultivating a positive mindset and mental resilience is essential for overcoming challenges and achieving peak performance. Practice visualization techniques to envision yourself completing the marathon with strength and confidence. Develop coping strategies to manage pre-race nerves and performance anxiety. Surround yourself with a supportive network of coaches, mentors, and fellow runners who can provide encouragement and motivation throughout your journey.

In summary, prioritizing injury prevention and performance enhancement is paramount for athletes with just weeks away for a marathon. By following a customised training plan, incorporating strength training, optimizing nutrition and hydration, practicing mindful recovery, and nurturing a positive mindset, you can significantly reduce the risk of injuries while maximising your potential on race day. Remember, consistency, dedication, and self-care are the keys to a successful marathon experience. Good luck and enjoy the journey towards your marathon goals!


Imran-Mallalieu Sajjad

The Muscle Therapy

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