Whether you’re chasing your first finish or you’re a seasoned marathoner, the last thing you want is an injury derailing months of dedication. “The good news? Most common marathon injuries are preventable,” says David Carfagno, DO, medical director of HonorHealth Medical Fitness.
These are his top five tips to help you stay safe while training and during the race.
1. Listen to your body
One of the biggest mistakes runners make is ignoring those little warning twinges. That dull ache in your knee or the tightness in your calf isn’t just part of the run. It’s your body’s way of asking for a pause.
Pain is information. If you catch an issue early, a few days of rest and recovery can prevent weeks or months on the sidelines.
2. Set a smart pace
Steadily increase your runs each week — don’t try to level up too quickly. “Runners think it’s like a final exam in school where you can cram right before,” Dr. Carfagno says. “Training smart means increasing your distance gradually, by no more than ten percent per week.”
On race day, he also recommends holding back and running at a conservative pace for the first few miles when adrenaline is high.
3. Pre-game your nutrition routine
One of the critical mistakes that runners make is neglecting to practice their nutrition and hydration strategies. “We often see runners in the medical tent who only drank plain water and are suffering from low sodium levels,” Dr. Carfagno says.
Symptoms can include fatigue, headache, vomiting and convulsions. To avoid them, test out combinations of liquid or chewable nutrition, water and electrolyte drinks during training to find the right balance for your body.
4. Use data as an early warning system
Marathoners should look for wearables with performance metrics or running dynamics features. This technology can reveal subtle red flags before they become full-blown injuries.
- Track your heart rate variability (HRV) to monitor recovery.
- Use gait analysis to spot imbalances.
- Watch for changes in vertical oscillation and ground contact time, which can signal overtraining.
Monitor real-time metrics like heart rate and pace during the marathon. If the numbers start to drift from your training norms, it may be a sign to slow down.
5. Prioritize recovery like a pro
Recovery starts the moment you end a workout. After an intense session or race, continue moving for a few minutes to help circulation. “Keep hydrating and refuel with protein and carbs within 30 minutes to support tissue repair,” Dr. Carfagno advises.
Prioritize sleep, nutrition and rest for the next few days to help your body bounce back strong.
Crossing the finish line
Running a marathon is one of the most empowering journeys you can take. On race day, pace yourself and listen to what your body is telling you.
With the right tools and mindset, you’ll feel like a winner no matter how fast you finish.
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