4 weeks to an in­jury-free marathon

Breeze through race day pain-free with our easy-to­fol­low strength and con­di­tion­ing plan

Trail Running (UK) - - Training -

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.

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