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Why Manual Therapy Matters for Marathon Runners

 

Marathon training is a journey—one that requires preparation, consistency, and attention to recovery. Whether you’re a beginner aiming for your first 26.2 miles or a seasoned runner chasing your next PB, supporting your body is essential to prevent injuries, optimise performance, and ensure smooth recovery.

At The Back and Body Clinic, we specialise in manual therapy services designed to support runners of all abilities. With expert treatments and a holistic approach that incorporates diet, gait analysis and tailored plans to get the most out of your training and recovery, we’re here to help you perform at your very best this season.

 

How Manual Therapy Enhances Your Marathon Training

Manual therapy provides hands-on treatment that restores mobility, improves recovery, and supports injury prevention. 

At The Back and Body Clinic, we use proven techniques such as:

  • Massage Therapy: Promotes relaxation, reduces muscle tightness, and helps remove waste products by improving circulation.
  • Joint Mobilisation: Helps restore proper movement patterns and range of motion.
  • Strength Programmes: Reduce muscle imbalances to reduce the risk of injury and increase overall performance. 
  • Gait Analysis: Optimal biomechanics creates an efficient and sustainable foundation to increase your training load. 

Marathon runners will benefit through increased flexibility in the hips ,legs and lower back to maintain proper running form and reduce the risk of imbalances or injury over time.

If you’re increasing mileage, focusing on a peak training period, or recovering post-injury, manual therapy at The Back and Body Clinic could make all the difference.

 

Beyond Manual Therapy: Diet, Footwear, and Recovery Tips

 

While manual therapy is vital, your marathon preparation should take a well-rounded approach. Nutrition, proper footwear, and recovery strategies are equally important for a successful training plan.

1. Nutrition: Proper Fuel for Endurance

What you eat can make or break your runs. Your body relies on proper nutrition to maintain energy, repair muscle, and recover after runs. 

Tailoring your diet to your body’s needs can enhance your performance and recovery.

2. Footwear: Your Foundation for Every Mile

Running shoes are more than just accessories—they’re vital to injury prevention and comfort. 

  • Book in for a Foot Scan with one of our highly skilled practitioners for a Gait Analysis to better understand your biomechanics and create a bespoke pair of insoles for your needs.

The right pair of shoes or insoles protects your joints, supports your form, and makes your runs much smoother.

 

3. Recovery is just as important as training 

Recovery isn’t just about resting after your longest runs. It’s a strategic part of marathon training. Try incorporating these recovery strategies:

  • Rest Days: Give your body time to repair by including at least one or two complete rest days per week.
  • Active Recovery Options: Activities like swimming, cycling, or yoga can boost blood flow without overstressing your muscles.
  • Prioritise Sleep: Aim for 7-9 hours of quality sleep each night to help your body rest and repair.
  • Dynamic Stretching & Incorporate Cold Therapy: Reduce inflammation and maintain flexibility with targeted techniques.

4. Gradual progression 

The 10% rule in marathon training advises runners to increase their weekly mileage by no more than 10% each week to reduce the risk of injury. This gradual increase allows the body to adapt to the added strain and helps avoid overtraining. The rule can apply to total weekly mileage and long run distances, ensuring a steady and safe progression.

 

Take the Next Step in Your Training Journey

Marathon success isn’t just about logging miles. Don’t wait until you are injured before prioritising your body. Book your session with our experts today and discover how we can support you on your journey to crossing the finish line.

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