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5 Marathon Training Myths That Lead to Injury (And What Actually Helps)
Every marathon season we meet runners in clinic who are worried their training is going wrong.
Some are carrying small injuries. Others are simply exhausted or anxious they’re not doing enough.
And almost every time, the same beliefs come up — ideas runners feel they must follow if they want to succeed.
Unfortunately, many of these beliefs actually increase the risk of overload or injury.
The truth is that marathon training rarely looks perfect. It looks flexible, sensible and consistent.
Here are five myths we hear every year — and what actually helps runners get to the start line healthy.
Myth 1: Missing a run ruins training
Many runners panic if they miss a session.
In reality, fitness builds over months, not individual runs. Missing one or two sessions makes almost no difference.
Trying to “make up” missed mileage, however, often leads to overload.
A good rule: if you miss a run, just continue the plan as normal. Consistency beats perfection.
Myth 2: Walking means the run doesn’t count
Some runners feel walking during long runs means they’re failing.
In reality, run–walk strategies are widely used, even by experienced marathon runners.
Short walk breaks reduce fatigue and help runners maintain good running form later in sessions. Many runners actually complete longer runs more comfortably this way.
Forward progress matters more than nonstop running.
Myth 3: Training plans must be followed exactly
Training plans don’t know how well you slept, how stressful work has been, or whether your legs are recovering properly.
Good training adapts to real life.
Reducing or swapping a session when fatigue is high often prevents injuries that would force longer time off later.
Missing or modifying one session rarely harms training. Being forced to miss weeks does.
Myth 4: More miles always makes you fitter
Increasing mileage is necessary for marathon training, but sudden jumps are one of the most common causes of injury.
Your body needs time to adapt.
If aches or niggles appear as mileage increases, it’s often a sign recovery isn’t keeping up with load.
Addressing these early usually allows runners to continue training with only minor adjustments.
Myth 5: Pain is normal during marathon training
Fatigue and muscle stiffness are normal.
Pain that worsens during or after running is not.
Most marathon injuries we see began as small issues runners hoped would settle.
Settling problems early is usually much easier than recovering from enforced time off later.
The Part Many Runners Don’t Realise
Most runners who come to see us aren’t seriously injured.
They usually just want reassurance they’re on track — or help settling something small before it becomes something bigger.
And in most cases, addressing issues early means runners keep training, rather than stopping.
If something doesn’t feel quite right during training, getting advice early usually keeps things moving smoothly.
Should you like to book an appointment then please call us on 01293 365011 or email info@sbphysiotherapy.co.uk
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