Riley Spring, Physiotherapist (Leeming clinic)
This October I’ll be lining up for the Perth Marathon. Training has been a huge part of my year, and a few weeks ago I managed to run a 1:28 PB at the Perth Half Marathon.
It has been rewarding, but even as a physio who knows more than most about exercise physiology, it hasn’t always felt easy. There have been sore mornings, sessions that didn’t go to plan and plenty of reminders that running is as much about consistency as it is fitness.
Experiencing marathon training myself has reinforced the same principles I talk about with runners in the clinic every week. Here are three of the most important from physiotherapist’s perspective.
1. Running Injuries Can Be a Result of Training Load, Not Technique
One thing that’s become even clearer is that most running injuries aren’t just about technique – a lot of the time it’s about load. Yes, things like overstriding or flat feet can be an issue, but for many runners I treat a common issue is how much load their body is being asked to absorb.
Our bodies are great at adapting, but they need time. If you add too many kilometres too quickly, there’s a fair chance pain will let you know to pull back. The aim should always be to gradually build your capacity so you can handle more over time.
2. The Importance of Strength Training For Runners
Every time your foot hits the ground while running, your legs absorb around 3 times your bodyweight. If all your program consists of is running, that repetitive load will eventually catch up with you.
I always try to include a few strength sessions each week alongside my running, focusing on movements like squats, step-ups, single-leg Romanian deadlifts and calf raises.
They aren’t flashy exercises, but they’re very effective at building strength, and ultimately helping your body cope with the demands of running training.
3. Not Every Ache is an Injury
Something else marathon training has reminded me is not to panic every time something feels off. Pain doesn’t always mean you’ve done damage, and soreness doesn’t always mean you need to stop training.
Knowing the difference between expected soreness and something that has the potential to become an injury is an important skill for any runner. A bit of stiffness after a session is expected. But if pain is changing the way you run, getting worse as you continue, sticking around between sessions, or repeatedly coming back, it may be worth getting an assessment with a qualified health professional.
Need help with your running?
Whether you’re training for your first marathon like I am, or simply want to get back to regular running, the principles are the same. Build your training gradually, make strength work part of your routine and learn to understand what your body is telling you.
If you’d like some help with a running injury or training program, book an appointment to see me at Leeming. Running assessments and programs are something all our physiotherapists can help with, and we’d love to help you stay out there.
