Why Strength Matters More Than Stretching As We Age
While stretching can feel helpful, strength becomes increasingly important for keeping joints supported and movement comfortable over time.
Marathon Training Niggles Runners Shouldn’t Ignore
Very few marathon injuries appear suddenly.
Most develop gradually, a small ache that appears during a run, settles afterwards, then slowly becomes something you notice more and more often.
By the time many runners seek help, the issue has usually been building for several weeks.
Knowing which niggles deserve attention early can make the difference between continuing to train comfortably and being forced to stop altogether.
Here are five of the most common issues we see during marathon training.
1. Pain on the outside of the knee
Pain that develops on the outside of the knee during a run is one of the most common problems runners experience as mileage increases.
It often starts partway through a run, settles once you stop, then returns earlier on the next run.
This type of pain is often related to irritation of the structures on the outside of the knee, commonly associated with what runners know as IT band irritation.
It is usually linked to increased training load, fatigue in the hip muscles, or sudden increases in mileage or hill running.
Early signs include:
• pain appearing later in a run
• tenderness on the outside of the knee
• discomfort when running downhill
If ignored, runners often find the pain appears sooner and sooner until running becomes difficult.
Addressing the issue early usually allows runners to continue training with small adjustments.
2. Achilles or calf stiffness
Achilles problems often begin with morning stiffness or tightness when taking the first few steps out of bed.
Many runners also notice pain at the start of a run that improves slightly as they warm up.
This pattern often indicates that the Achilles tendon is struggling to cope with the training load.
Common contributors include:
• rapid increases in mileage
• hill running
• speed sessions
• reduced calf strength
Although the tendon may warm up during the run, continuing to overload it often leads to symptoms worsening over time.
Early management usually focuses on adjusting training load and gradually improving the tendon’s ability to tolerate running.
3. Shin pain that builds during runs
Pain along the shin that worsens during or after running is a common sign that the lower leg is struggling with increased training load.
Runners often describe a dull ache along the inside of the shin, especially during longer runs.
This can be related to irritation of the muscles and bone along the shin, often referred to as medial tibial stress syndrome.
Factors that may contribute include:
• sudden increases in mileage
• harder running surfaces
• changes in footwear
• reduced calf strength
If runners continue pushing through worsening shin pain, it can occasionally progress towards more serious stress injuries that require longer periods of rest.
Addressing the problem early usually allows runners to modify training while continuing to stay active.
4.Hip or glute pain
Pain around the side or back of the hip is another common complaint during marathon training.
Runners often describe:
• aching around the outer hip
• tightness in the glute muscles
• discomfort during longer runs
Many runners try stretching or foam rolling repeatedly, but the underlying issue is often that the muscles around the hip are struggling to tolerate the increased training load.
The hips play a major role in controlling movement when running, particularly as fatigue builds during longer runs.
If these muscles become overloaded, runners may start compensating, which can then lead to problems elsewhere such as the knee or lower back.
Addressing the issue early helps restore strength and control, reducing the likelihood of secondary injuries.
5. Foot pain that changes how you run
Foot pain during marathon training should never be ignored if it begins to change the way you run.
Common symptoms include:
• heel pain when stepping out of bed
• aching in the arch of the foot
• pain in the forefoot during push-off
Many runners try to continue training while subtly adjusting their stride to avoid the pain.
Unfortunately, this often shifts load elsewhere in the body and can lead to additional issues in the ankle, knee or hip.
If you notice yourself altering your running style to avoid discomfort, it is usually worth addressing the issue early before it spreads.
Why Early Advice Matters
One of the biggest concerns runners have is that seeing a physiotherapist will mean they have to stop training.
In reality, most runners we see during marathon training don’t need to stop running at all.
They usually just need guidance on how to adjust training load, settle irritation, and keep their body coping with the demands of marathon preparation.
Addressing small problems early is often the difference between continuing to train comfortably and losing several weeks of training later.
If something doesn’t feel quite right, getting it checked early usually keeps marathon training moving in the right direction.
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