Physiotherapy Tips for Half Marathon Success

Physiotherapy Tips for Half Marathon Success

In our last post we began our discussion on half-marathon training. We highlighted a few potential injuries that occur while training for a half-marathon and why physiotherapy is important in aiding you in your training and recovery. For individuals who don’t know, a half marathon covers 21.1 kilometres and requires a balance of fitness, discipline, recovery, and injury prevention. Today we will discuss a few physiotherapy tips you can implement in your training to prevent injury. In addition, we will add a few tips for race day success.

1. Build Gradually

A common mistake with runners is increasing mileage too quickly. A safe guideline I tell individuals is to increase weekly volume by no more than 5–

10%. This allows for adequate time for your body to adapt to the increasing physical stress that accompanies longer distances.

2. Prioritize Strength Training

Strength training is important for long distance runners. As you increase distance your body, joints, muscles, and tendons undergo greater stress.

Therefore, strength training in conjunction with your running can aid your body in adapting to the increasing stress and allow it to be more resilient

and efficient.

3. Improve Running Mechanics

Many individuals do not think of running mechanics, yet improving these can increase efficiency and reduce unnecessary strain on the body. A

physiotherapist can conduct a running/gait analysis and identify movement inefficiencies specific to your body that may need fine-tuning.

4. Don’t Ignore Recovery

Training adaptations happen during recovery, not during the workout itself. It is importantto note that foam rolling, stretching, and light mobility

exercises can help reduce stiffness. However, these should complement, and not replace, proper recovery habits. Some key recovery essentials include:

• • •   Sleep 7–9 hours nightly
    •   Hydrate consistently
    •   Refuel after long runs
    •   Schedule rest days
    •   Use mobility work strategically

5. Listen to Early Warning Signs

Any form of pain that changes your running mechanics is a red flag. Consult a professional for an assessment if pain persists more than a few days after

a run. If you have sharp pain or worsening discomfort, swelling, or reduced performance, it is important to not ignore it. Addressing small issues early

can often prevent longer layoffs later.

6. Train Smarter, Not Harder

Successful half marathon plans include a majority of runs at an easy conversational pace. A balanced training week could include:

• • •   Easy runs (shorter distances)
    •   One long run
    •   One speed/tempo run
    •   Strength training
    •   Recovery days

Race Week Physiotherapy Advice

The final week before your race is about being fresh for your run. Below are some do’s and don’ts prior to race day:

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 maximizing performance.

 I hope some of the tips offered today are useful in your training. If you have questions or would like some help with your training, consult one of the physiotherapists at Kamloops Physiotherapy & Sports Injury Centre, as they can guide you through a specific, individualized rehabilitation program that will guide you to a successful result.

This blog post was written by physiotherapist Tim Schmidt. To book an appointment with Tim or one of our other experienced therapists, call 250-314-0788 or book online HERE.