Half-Marathon Running: Physiotherapy Insights
In one of our latest posts, we discussed tips on returning to activity after the winter months. With spring ending and summer fast approaching, a common goal for many individuals this time of year is to run a half-marathon. For many, running a half-marathon is one of the most rewarding challenges in endurance sport. A half-marathon covers 21.1 kilometres and requires a balance of fitness, discipline, recovery, and injury prevention. Therefore, in today’s post, we will discuss why physiotherapy matters for people training for half marathons, and common injuries that can occur to runners.
Why Physiotherapy Matters for Half-Marathon Runners
Half-marathon training places repetitive stress on muscles, tendons, joints, and bones. A typical runner may take more than 20,000 steps during a race, meaning small biomechanical inefficiencies can quickly become significant problems. This is often seen in the clinic, as individuals will come in with overuse injuries.
Physiotherapy helps runners through establishing personalized programs that can address movement inefficiencies that lead to overuse or chronic injuries. This is commonly achieved by assessing movement patterns, strength, stability and a running gait analysis. In addition to an individual’s running regimen, we encourage individuals to concurrently engage with proactive physiotherapy maintenance to enhance performance rather than waiting for pain to appear.
Common Half-Marathon Injuries
Many running injuries develop gradually due to training errors, poor recovery, or muscular imbalances. Many injuries can occur while long-distance running. The following list includes some of the most common injuries patients present with in the clinic. Most, if not all, of these injuries have been covered in detail in past blog posts.
- Runner’s Knee: Pain around the kneecap caused by repetitive loading, weak hip muscles, or poor running mechanics.
- Achilles Tendinopathy: Stiffness and pain in the Achilles tendon, often aggravated by sudden increases in speed or hill training.
- Medial Tibial Stress Syndrome (Shin Splints): Pain along the inside of the shinbone (tibia) is commonly linked to training overload and inadequate recovery.
- Plantar Fasciitis: Heel and foot pain commonly caused by tight calves, poor foot mechanics, excessive mileage, or improper footwear.
- IT Band Syndrome: Outer knee pain caused by friction and hip weakness during repetitive running.
Conclusion
Half-marathon success is not just about logging kilometres. Runners who stay healthy, train consistently, and recover intelligently are often the ones who perform best on race day. Physiotherapy can offer valuable tools for improving movement quality, preventing injury, and maximising performance. In our next post, we will discuss some physiotherapy tips for training for a half-marathon, in addition to some race-day advice. If you have questions or would like some help with your training, come seek and consult with one of the physiotherapists at Kamloops Physiotherapy & Sports Injury Centre, as they can guide you through a specific, individualised rehabilitation program that will guide you to a successful season. This blog post was written by physiotherapist Jacob Coelho. To book an appointment with Jacob or one of our other experienced therapists, call 250-314-0788 or book online HERE.