How to Avoid Injuries During the London Marathon

The London Marathon is just around the corner, you’ve been training for months, you’ve ironed your best and tightest running bottoms, and you’re determined not to embarrass yourself in front of friends, family and live TV. So what can stop you now you ask?!

Did you know that 28% of runners never make it to the starting line due to injury? And that on the day, a further 2% (about 500 runners) don’t finish the race due to injuries? We know that at this point it’s far too late to change anything drastic, but we’ve been dipping into John Shepherd’s fantastic Strength Training for Runners to find a few handy tips to stop those last-minute niggles.

Pre-conditioning:

‘Prevention in the case of running injuries, is very much better than cure’. Wiser words were never spoken, and in aid of preventing running injures John Shepherd recommends this great selection of resistance exercises for pre-conditioning training:

Pre-conditioning

Warming up:

A running-specific warm-up will raise your body temperature, improve your range of movement and get you mentally ready for the task ahead! These are all fairly vital, so we thought we’d chuck in some of John Shepherd’s very own advised warm-ups to help you on your way:

Warming up

 

Stretching, obviously, but concentrate on sites of previous injury:

Stretching everything properly is vital, but if you’ve had an injury before in a specific area, like the hamstring, it is vital to make sure that area is fully prepared. As John Shepherd points out:

‘In terms of learning from previous injuries, a team of researchers investigated hamstring injuries in elite athletes, hypothesising that those with a prior history of hamstring muscle strain were at increased risk of sustaining similar injuries in the future.’

So, if you have any previous niggles in important areas, make sure those areas are properly stretched out and warmed up before you head for the starting line.

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