Protect yourself from recurring running injuries
Protect yourself from recurring running injuries

Injuries are the biggest obstacle any runner faces, and during a long-distance competitive run like a marathon, I’d advise you be extra-careful to ensure old wounds don’t flare up.

Some things you can keep in mind before the big race:

The right biomechanics This means running with good posture, correcting the wrong muscle and joint articulation within a particular movement, anatomical issues etc. Keeping the torso straight , not arching your lower back, landing mid foot forward, swinging your arms, landing lightly with knee slightly bent, etc are good techniques to be followed to prevent injuries.

The right kind of footwear Choosing the wrong kind of footwear is one of the most common reasons for running injuries.

Strength workouts Ensure your body is prepared for the rigour of a race by doing the right kind of strength workouts essential to build stronger muscle and joint structure to support the intensity of activity. See our previous post for more on that.

Most injuries heal, as long as you stay off your feet through the pain and irritation. A routine of rehab exercises is highly recommended to strengthen the affected muscle and supporting musculature as well. Proper rest and icing are required to keep the injury in check. Stretching, strengthening, pressure point massages etc must be attended to prevent relapse of the injury.

Other marathon-related posts

Five last minute marathon tips from an expert

Running after an injury

Are you marathon ready?

Top 10 energy-boosting foods for marathon runners

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Written by Roshini Gilbert

Roshini Gilbert

After a diligent workout plan helped her lose 30kg of post-pregnancy weight, chartered accountant Roshini Gilbert was inspired enough to go from tallying numbers to training others. A freelance personal trainer today, Roshini has been certified by the American Council on Exercises (ACE) for functional fitness and specialises in post-natal weight loss, exercises for low back pain, arthritis and osteoporosis. She also has REHAB Trainer certification from Australia for rehabilitative exercises and has trained with reputed sports physiotherapist Ulrik Larsen in corrective exercises and injury management. In HealthifyMe, Roshini has found a collaborator with a common cause – making people fit to live life to the fullest. Her assessment of how fit you are is based on three broad guidelines — stamina, body age (a person who looks way older than his age can’t be deemed healthy) and lifestyle (beware, those with bad eating habits and sedentary behaviour). Prepare yourself mentally first and then your body will follow, she says, of the opinion that if you want to change something about yourself then you need to challenge yourself to do it. Are you up for it?

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