The Challenge: Getting to the Start Line in Top Form
With just six weeks to go until the London Marathon, many runners face a critical period where training mistakes, injuries, and last-minute panic can derail months of hard work. As physiotherapists who have worked with countless marathoners, we know that staying injury-free while optimising performance is key. This blog will cover how to train smart, avoid common pitfalls, and make sure you reach race day in peak condition.
Alex Quinn, an experienced physiotherapist and UK Athletics endurance coach, says:
”30-45% of runners experience an injury in the build up to a marathon and a significant number don’t make the start line due to injury”. (McGrath et al, 2024)
Quick Answers for Runners:
- How do I prevent injuries before race day? Follow a structured plan, incorporate strength training, and listen to your body.
- What’s the biggest training mistake to avoid? Overtraining or increasing mileage too quickly.
- Why is tapering important? It allows your body to recover while maintaining fitness.
What We’ll Cover:
- How to maximise your training in the final six weeks
- Common training mistakes and how to avoid them
- Preventing injuries that could threaten your race
- Why strength training is essential for endurance runners
- How Complete Physio can support you in your final weeks
Let’s dive in and make sure you’re ready to cross that finish line!
Maximising Your Training in the Final Six Weeks
The final 6 weeks will include both your peak mileage weeks and long runs from 6 weeks to around 3 weeks out and then your taper period. As race day approaches, it’s important to shift your focus from intense mileage to strategic tapering. The key to tapering is to reduce volume while maintaining intensity with some marathon specific pace sessions. Reducing your training volume helps your body recover while maintaining fitness. Avoid the temptation to squeeze in extra long runs—it won’t enhance your endurance but may increase your injury risk.
Key Training Tips:
- Stick to your plan – Trust your training schedule and avoid last-minute changes.
- Embrace cross-training – Activities like swimming, cycling, and yoga can help maintain fitness while reducing impact on your joints.
- Listen to your body – Any persistent aches or pains should be addressed early. Ignoring them can turn minor issues into race-threatening injuries.
Alex highlights the importance of managing your workload wisely:
”The final few weeks of training for a marathon are about letting your body recover and adapt to all the training you have already completed. A good taper period has been shown to improve your fitness by a further 2-3%. Trust the process”
In the final six weeks before race day, your focus should shift from high mileage to smart tapering. This means reducing your training volume while maintaining intensity with race-pace sessions to allow your body to recover and consolidate fitness gains. Avoid last-minute changes or cramming in extra long runs, as this can do more harm than good. Support your training with cross-training, listen to your body, and address any niggles early to avoid injury. As Alex puts it, a well-managed taper can boost your performance by 2–3%, so trust the process.
Common Marathon Training Mistakes to Avoid
Many runners make avoidable errors in the lead-up to race day. Here are some of the most common pitfalls and how to steer clear of them:
- Overtraining or undertraining – Both can lead to injuries or fatigue. Stick to a structured plan and maintain consistency.
- Running too fast on long runs – Your long runs should be slower than race pace to build endurance effectively.
- Skipping rest days – Recovery is when your body adapts and gets stronger. Make sure you’re giving it the downtime it needs.
Alex advises runners to be realistic about their goals:
“A 5K time is not a good predictor of a marathon finish time. Many runners set overly ambitious targets and push themselves too hard. First-timers should focus on finishing strong rather than hitting an arbitrary time.”
In the weeks before race day, common training mistakes can easily derail your progress. Overtraining, undertraining, running too fast on long runs, or skipping rest days can all lead to injury or burnout. Consistency, pacing, and recovery are key. Alex reminds runners to set realistic goals—your 5K time doesn’t translate directly to a marathon. For first-timers, it’s better to focus on finishing well than chasing an unrealistic time.
Preventing Common Running Injuries
Injury prevention should be a priority as mileage increases. The most common running injuries include:
- Runner’s Knee – Caused by overuse and weak quadriceps, often worsened by excessive downhill running.
- Plantar Fasciitis – Heel pain due to tight calves and inadequate arch support.
- Medial Tibial Stress Syndrome (Commonly called Shin Splints) – Often a result of sudden mileage increases or rapid increases in higher intensity running.
How to Reduce Your Risk:
- Increase mileage gradually – Follow the 10% rule (don’t increase weekly mileage by more than 10%).
- Wear the right shoes – Get properly fitted running shoes that suit your gait and foot shape.
- Incorporate strength training – A strong body supports better running mechanics and reduces injury risk.
Staying injury-free is just as important as hitting your training targets. By progressing gradually, wearing the right footwear, and adding strength work into your routine, you’ll put yourself in the best position to run consistently and confidently. Prioritising prevention now means fewer setbacks later—and a smoother path to the start line.
Why Strength & Conditioning Matters
Marathon training isn’t just about running. Strength and conditioning play a key role in improving efficiency and reducing injury risk. A well-balanced routine includes:
- Leg strength exercises – Squats, lunges, and calf raises help build the muscles that support your running stride.
- Core work – Planks and bridges improve posture and stability, preventing fatigue-induced poor running form.
- Plyometric drills – Skipping and jumping exercises improve running efficiency by enhancing explosive power.
Alex explains why strength training is non-negotiable:
“Running is essentially thousands of hops from one foot to the other. Improving muscle and tendon strength has been shown to improve running economy, and may also reduce risk of a running related injury”
Adding strength and conditioning to your weekly routine doesn’t mean spending hours in the gym. Just two focused sessions a week can boost your running efficiency, improve form, and help prevent injuries. It’s a simple but powerful way to support your marathon goals and keep you running stronger for longer.
How Complete Physio Helps Runners Succeed
We’ve worked with hundreds of marathon runners, from first-timers to seasoned athletes, and we know how important it is to stay injury-free in the final stages of training. Whether it’s treating persistent niggles, improving movement efficiency, or providing recovery strategies, we’re here to support you. Our expertise in physiotherapy, strength training, and injury prevention ensures you make it to race day in the best shape possible.
Need Expert Support? We’re Here to Help!
If you’re dealing with niggles, tightness, or discomfort, don’t ignore them. A physiotherapy session can help identify and address potential issues before they impact race day. At Complete Physio, we specialise in treating runners, ensuring you stay injury-free and ready to perform.
📅 Book a Pre-Marathon Physio Session Today!
📞 Call: 020 3816 1544
📧 Email: info@complete-physio.co.uk
Get race-ready with smart training, injury prevention, and expert support. See you at the finish line!