Marathon Survival Guide: The 10% Rule & Recovery

Can you believe it? The London Marathon is here!

If you’ve trained for London or any marathon for that matter then you’re entering the toughest stretch of the training cycle. Your either mentally preparing for the biggest part of your training so far or in-fact tapering off your training in preparation. This is also the point in the season when we see the highest spike in running injuries at Shield Sports Therapy.

Here’s how to stay healthy, stay consistent, and make it to the start line ready to run your best.

1. Respect the 10% Rule

The biggest mistake? Too Much, Too Soon.

Although cardiovascular fitness can improve quickly, this can trick people into thinking the body is ready for more. But tendons, bones, and connective tissues adapt much more slowly. That mismatch is where injuries happen.

The Rule:  

Avoid increasing your weekly mileage by more than 10%.

Why it matters:

• Your lungs may feel strong, but your joints and tendons need time to catch up.

• Sudden spikes in training load are the #1 cause of stress fractures, tendon issues, and overuse injuries.

  
  

The Fix:  

If you miss a long run due to illness, work, or life, do not try to cram it in later. Doubling up long runs or adding “make‑up miles” is a fast track to injury.

It’s always better to be slightly undertrained than even slightly injured.

2. The “Niggle” vs. The Injury

Some soreness is normal — your body is adapting. But pain that changes how you move is not normal.

Red flags to watch for:

• Pain that forces you to limp or alter your gait

• Pain that worsens as you run

• Morning stiffness in the Achilles or heel (a common sign of early plantar fasciitis)

• Sharp, stabbing pain anywhere

  
  

What to do:  

At the first sign of sharp pain, take 2–3 days off running. Replace your sessions with low‑impact cross‑training like swimming or cycling.

If pain persists, get it assessed now. It’s better to know what could be happening and get a clear plan on how to move forward - this is where we can help!

3. Don’t Skimp on Sleep

Sleep is not optional —  it’s part of your training plan.

During deep sleep, your body releases growth hormones that repair the micro‑tears created by long runs. Without enough sleep, your recovery slows, your injury risk rises, and your performance plateaus.

Aim for 7–9 hours every day. If you’re training like an athlete, you need to recover like one.

Want a secret weapon? Come to us. 

 The Marathon Physio/Sports Therapist

Not sure if your body is ready for the next mileage jump? We can help you stay ahead of problems before they become injuries.

What we offer:

• Gait Analysis: Video assessment to identify movement patterns that contribute to shin splints, knee pain, or hip issues.

• Muscle Screening: We pinpoint weak or tight muscle groups — like glutes, hamstrings, or calves — before they derail your training.

• Shoe Check: Bring your trainers. We’ll assess wear patterns and ensure your footwear isn’t part of the problem.

• Niggle Management: Don’t ignore early warning signs. A quick assessment now can save weeks of lost training later.

 Sports Massage: Recovery Is Training

As your mileage peaks, your muscles accumulate tension and micro‑trauma. Sports massage isn’t a luxury during marathon training—it’s maintenance.

Benefits:

• Flush Toxins: Improve circulation and speed up recovery between long runs.

• Restore Mobility: Release tight calves, hips, and hamstrings that can sabotage your running form.

• Mental Reset: An hour of switching off can be as valuable as the physical benefits.

Good luck to all of our runners!

Get to the start line healthy with us here.