The fall race season is an exciting time for runners in Toronto and worldwide. Whether you’re a seasoned marathoner or tackling your first race, staying injury-free is crucial to achieving your goals. The tips I am sharing here will help you build a safer running practice. As a physiotherapist in Toronto, I often see runners facing various injuries during the fall marathon and race season. By following the right strategies, you can avoid common pitfalls and keep yourself healthy and strong leading up to race day. Here are some tips on how to build a safer running practice and stay injury-free during marathon season.

1. Build a Strong Foundation with Proper Training

One of runners’ biggest mistakes is jumping into marathon training without properly preparing their bodies. If you’re new to running or haven’t been active recently, start by building a strong foundation:

Start Slow and Increase Gradually

It’s essential to gradually increase your mileage to give your body time to adapt. The “10% Rule” is a common guideline, which suggests increasing your weekly mileage by no more than 10% each week. Depending on your training status this “rule” may not exactly be right for you, seeing a run coach or physiotherapist may help you determine what is exactly right for you. In general, gradual progression helps to prevent overuse injuries like shin splints, stress fractures, and tendinitis.

Strength and Mobility Training is Key

Incorporating strength training, especially for your core, glutes, and legs, is vital for marathon runners. Strong muscles help absorb impact and improve running form, reducing the risk of injury. Exercises like side-planks, squats, lunges, and deadbugs can help build strength and stability.

2. Focus on Running Form and Technique

Paying attention to your running mechanics can make a big difference in staying injury-free. Many people start to lose form later in their run. Here are a few ques for you to focus on every 2km of a race:

Cadence and Stride Length

A higher running cadence, or the number of steps you take per minute, can reduce the impact on your joints. Imaging you are running on “hot coals” and try to contact the ground for as little time as possible with each step.

Posture and Alignment

Keep your body upright with a slight forward lean from the ankles. Avoid overstriding, as it can lead to heel striking and increased impact forces on the body.

3. Prioritize Recovery

Recovery is just as important as your training. In fact, it’s during recovery that your body heals and becomes stronger. Ignoring recovery means ignoring improvement.

Rest Days

Rest days are essential to prevent burnout and overtraining. Listen to your body and allow it time to recover between hard workouts. Most marathon training programs include at least one or two rest days per week to promote recovery.

Sleep and Hydration

Sleep is when your body does the bulk of its recovery work. Aim for 7-9 hours of sleep each night, especially during intense training phases. Staying hydrated also plays a crucial role in muscle recovery and injury prevention, so ensure you’re drinking enough water throughout the day. Also be aware that you may need to include electrolytes in your fluid consumption as your training increases.

4. Address Pain and Injuries Early

Ignoring small aches and pains is one of the most common reasons runners develop serious injuries. What starts as a minor irritation can quickly turn into a major setback if left untreated.

Don’t Ignore the Warning Signs

If you feel pain that doesn’t go away after a few days of rest, it’s important to seek professional help. As a physiotherapist, I see many runners with injuries like plantar fasciitis, IT band syndrome, and Achilles tendinitis, which could have been prevented with early intervention.

Visit a Physiotherapist

Physiotherapy can help you address imbalances, weaknesses, and tightness that contribute to running injuries. A physiotherapist can also provide personalized advice, exercises, and treatments to speed up your recovery. For runners in Toronto, booking regular physiotherapy sessions during marathon season can help you stay on track and perform at your best.

5. The Right Gear Matters

Wearing the right gear, particularly footwear, plays a big role in injury prevention.

Invest in Proper Running Shoes

The shoes you wear should be appropriate for your foot type and running style. Get a professional gait analysis to determine whether you need shoes that offer extra support, cushioning, or motion control. Wearing old or worn-out shoes can lead to injuries, so make sure to replace them regularly—typically after 500-800 kilometers of use.

6. Listen to Your Body

Finally, the best way to stay injury-free is to listen to your body. If something feels too hard, don’t don’t hold yourself to specific paces every workout.

Modify Your Training When Needed

If you’re feeling fatigued or notice unusual soreness, it’s okay to modify your training. Cut back on mileage, switch to lower-impact activities like cycling or swimming, or take a few extra rest days to avoid injury.

Conclusion

It’s essential to prioritize injury prevention to achieve your goals in this busy fall running season. By gradually building up your training, maintaining good form, prioritizing recovery, and seeking help when needed, you can stay injury-free and enjoy the thrill of race and marathon running. If you’re in Toronto and need expert advice, physiotherapy can help you stay on track and ensure you’re performing at your best.

Happy running, and stay injury-free this marathon season!

By incorporating these tips, you’ll not only improve your running performance but also reduce the risk of common marathon-related injuries. As a physiotherapist in Toronto, I’m here to help you every step of the way—whether it’s through personalized treatment plans, running assessments, or advice on injury prevention.

Maja Degen, your trusted physiotherapist in Little Italy, Toronto. Visit the Urban Wellness Website to learn more or schedule an appointment directly.