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10 Common Marathon Mistakes

Sarah Connors, ASICS Running Clinics Pro Team's Physiotherapist, shares with MY ASICS a list of tips that every runner should remember as they are preparing for a marathon.

10 Common Marathon Mistakes

  1. Don’t do too much too soon. It’s really important to build up slowly and follow a structured programme.
  2. Make sure you have enough time to build up a good base. Don’t start training for the marathon 2 months before.
  3. Make sure you don’t wear old or ill-fitting trainers or any in general poor condition. Old trainers will have lost all their stability and shock absorption. Make sure you wear the correct trainers for your running type to ensure the correct support.
  4. Don’t wear new trainers on the day of the race - it’s a recipe for disaster and blisters!
  5. Make sure you vary the surfaces you’re running on and add some cross country and trails. Don’t run in the same direction all the time as the camber on the road will change your mechanics.
  6. Don’t do too many long runs. Build up to one long run as your schedule suggests and don’t try to do a marathon distance every week.
  7. Add quality into training and don’t just do steady runs.
  8. Make sure you take enough recovery. A tired body won’t train well and is more likely to get injured.
  9. Don’t ignore nagging injuries. Rest and ice for 24 hours, then start some easy stretching. If the pain doesn’t ease don’t try and run through as it will turn into a serious injury that will need a lot more rest.
  10. Make sure you taper before the race, not doing this means you won’t be recovered enough to perform optimally. Make sure your last long run is 3 weeks before the race.
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