4 weeks to an injury-free marathon
Breeze through race day pain-free with our easy-tofollow strength and conditioning plan
Marathons can make hearts or they can break hearts – it all comes down to your preparation. Jogging off for the occasional 5k with some intermittent stretching thrown in for good measure will get you nothing but a slap on the wrist from the on-site race-day St John’s team. But if you take a second to think about your training and include some vital strength and conditioning in your fitness regime, you’ll head to the start line brimming with confidence, safe in the knowledge that you are both physically and mentally prepared to take on that infamous 26.2 miles.
We’ve put together this easy-to-follow four-week programme to help you get through your marathon training injuryfree. It features six simple exercises, and should be used in the month before your marathon training commences – once your true training begins, simply go back to the beginning of the prehab programme and keep cycling through it as you train. If that sounds like a lot of work, then consider the gain: strength training can reduce your risk of injury by up to 50%, according to physio Tom. Which sounds well worth your while, if you ask us.