For those of you training for the Edinburgh Marathon, Osteopath David, our in-house marathon runner, has some sound advice:
Train Smart, Run Strong: Your Edinburgh Marathon & Half Marathon Guide
The Edinburgh Marathon Festival is more than a sporting event—it’s a vibrant community celebration that brings together both full and half marathon runners. Whether you’re chasing the 42.2km dream or enjoying a 21.1km challenge, a balanced approach to training, injury prevention, and recovery is essential. Here’s a simple guide to help you prepare, perform, and recover with confidence.
1. Injury Prevention for Marathon and Half Marathon Runners
Watch Out for Common Running Injuries
Running can be as unpredictable as Edinburgh’s weather, so it’s important to keep an eye on these common issues:
- Shin Splints: Often caused by too much mileage on hard surfaces. Try alternating your routes and gradually increasing your distance.
- IT Band Syndrome: This thigh and knee pain on the outer side can usually be eased by regular stretching and using a foam roller.
- Achilles Tendinitis: A proper warm-up and calf-strengthening exercises are key to preventing this annoying condition.
- Runner’s Knee: Focusing on proper form and building supporting muscle strength can help keep this pain at bay.
How Osteopathy Supports Runners
Our approach at the clinic is all about maintaining balance in your body. With manual therapy, mobility exercises, and tailored Pilates and strength work, we can help:
- Enhance Your Performance: By easing muscle tension and increasing range of motion.
- Prevent Injuries: Early interventions catch issues before they become setbacks.
- Speed Up Recovery: Post-run treatments help soothe muscles, so you can get back out there feeling fresh.
2. Optimizing Your Training
Finding the Right Balance: Mileage, Intensity, and Rest
A smart training plan respects both the hard work of your running and the need for recovery:
- The 80/20 Balance: Spend roughly 80% of your time on comfortable, steady runs, and the remaining 20% on higher-intensity work like speed or hill training.
- Rest is Essential: Your body needs time to rebuild. Regular rest days and easy recovery runs help prevent fatigue and injury.
- Avoid Overtraining: Listen to what your body tells you—sometimes less is more.
Strength Training Tips for Every Runner
Adding a few strength exercises can make a huge difference:
- Single-Leg Deadlifts: Great for balance and for strengthening the back of your legs.
- Glute Bridges: Perfect for strengthening your glutes, which play a crucial role in running stability. This exercise can also be done using a Swiss ball.
- Core Work: Simple exercises like planks help build a resilient core, essential for both marathon and half marathon efforts.
3. Race Day Preparation and Recovery
Tapering: Letting Your Body Rest Before the Big Day
In the weeks leading up to the race, it’s wise to ease off:
- Cut Back on Mileage: Reducing your training volume 2-3 weeks before race day helps your muscles recover and stores up energy.
- Keep Some Intensity: A few faster workouts can help maintain your edge without overloading your system.
- Focus on Recovery: Prioritize quality sleep, balanced nutrition, and gentle stretching during this period.
Post-Race Recovery Tips
No matter if you’ve tackled the full marathon or the half, recovery is key:
- Active Recovery: Light activities such as walking or a gentle bike ride can keep the blood flowing.
- Stretch and Mobilize: Take time to stretch out those hardworking muscles and consider a session with an osteopath to relieve any lingering tension.
- Listen to Your Body: If you’re feeling more than just a little sore, it might be time for a professional check-up to prevent minor issues from turning into something bigger.
Edinburgh’s race day is a testament to determination and community spirit, bringing together runners of all levels. By combining smart training with a bit of osteopathic care, you’re setting yourself up for success—on the course and in recovery. Enjoy every step, embrace the challenges, and celebrate your achievements, whether you’re running the marathon or half marathon, participating in the relay or joining your kids on one of the shorter runs.
Final note:
This guide is intended to provide general information and should not replace personalized advice from healthcare or sports professionals. Always consult with your physician or an osteopath regarding any concerns or before beginning any new training regimen.