Marathon season brings with it a sense of excitement, purpose and accomplishment. But it also carries a higher risk of injury as training volume and intensity reach their peak. Whether you’re preparing for your first race or chasing a new PB, staying injury free is crucial, not just for performance, but for long term joint and muscle health.

At Sano Physiotherapy, we work with runners and athletes of all levels to help them train smarter, prevent injury, and recover faster. Here’s what you need to know.

Top Ways to Prevent Running Injuries

• Follow a Structured Training Plan – Gradually increase distance and intensity. Avoid the ‘too much too soon’ trap as this causes most overuse injuries.
• Invest in Proper Footwear – Your shoes should match your gait and provide appropriate support. Replace your shoes every 300-500 miles (500-800km).
• Warm Up & Cool Down – Start each run with dynamic stretches and light movement. After your run, use static stretching and foam rolling to help muscles recover.
• Strength & Mobility Work – Running is repetitive. It’s important to strengthen your glues, core, calves and quads to support efficient movement and mix up your training.
• Prioritise Recovery – Rest days are training days. Hydration, nutrition, sleep and active recovery (like swimming or yoga) all help to reduce the risk of injury and burnout.
• Listen to Your Body – Persistent soreness, tightness, or pain is not normal, it’s a warning not to push through. Early intervention prevents long-term setbacks.

How Can Physiotherapy Help?

Physiotherapy plays a vital role in both preventing and treating running related injuries. Though a detailed assessment, our physiotherapists can identify movement insufficiencies, muscle imbalances, and biomechanical issues that may lead to injury if left unaddressed. Using targeted hands-on treatment – such as manual therapy, joint mobilisation and acupuncture – we can relieve pain, improve mobility and speed up healing. To prevent recurrence and build long term resilience, we design individualised exercise programmes that strengthen key muscle groups and improve flexibility.

Whether you’re managing an existing injury or aiming to stay injury free, physiotherapy provides the tools to keep you running strong. Speak to one of our physiotherapists today!