Preparing before and after a Marathon

Pre Race Preparation

With thousands of runners taking part each year, preparing properly for the St Albans Half Marathon is key to performing well and staying injury-free, and knowing how to approach your recovery is just as essential.

Taper Week

In the lead-up to the London Marathon, your goal isn't to "push harder"... It's to arrive at the start line feeling fresh, mobile, and neurologically ready

During taper week, your body is:

• Repairing accumulated micro-damage from training

• Restoring glycogen stores for race day

• Rebalancing the nervous system

• Reducing fatigue while maintaining readiness

But tightness, niggles, or poor recovery can still:

→ alter your running mechanics

→ increase energy cost

→ increase injury risk on race day

Why pre-marathon treatment matters

This isn't about "deep tissue smash" the day before.

It's about optimising how your body moves and feels.

• Reduces unnecessary muscle tension → improves efficiency

Enhances circulation → supports recovery during taper

• Improves joint mobility & range → smoother stride mechanics

• Calms the nervous system → better performance readiness

Research shows that appropriate recovery strategies and manual therapy can help reduce perceived muscle fatigue and pain associated with DOMS (delayed onset muscle soreness).

Areas to focus on:

• Gradual load increase

• Nutrition

• Taper week

• Recovery

Common injuries to runners:

• IT band syndrome

• Plantar fasciitis

• Runners knee (patellofemoral pain syndrome)

• Ankle and Foot pain

Nutrition (Carbohydrate Loading) -

• Carb loading increases glycogen stores

• Delays fatigue (“hitting the wall”)

• Improves endurance performance

In the final 2–3 days before race day, increasing carbohydrate intake helps maximise muscle glycogen stores—your primary fuel source during endurance running. Poor fuelling is one of the most common reasons runners ‘hit the wall’ late in the race.

Rest and Active Recovery

Sleep is one of the most powerful recovery tools available—poor sleep in the days before or after a race can directly impair performance and slow tissue repair.

Sleep Impacts:

• Muscle repair

• Hormones

• Nervous System recovery

Preparation is more than just running miles.

Post Race Recovery

What's actually happening in your body?

• Muscle fibre damage → especially in quads, calves & hip stabilisers

• Delayed Onset Muscle Soreness (DOMS) peaks 24-72 hrs post-run

• Reduced neuromuscular control - higher injury risk if ignored

• Inflammatory response → necessary for repair, but needs managing

Research shows endurance events can lead to temporary strength loss, altered biomechanics, and increased injury risk if recovery isn't addressed properly.

Why post-marathon treatment matters

• Improves circulation & lymphatic flow → helps clear metabolic waste

~ Reduces muscle stiffness & tone → restores movement quality

• Supports tissue repair → optimises recovery timeline

• Identifies compensations early → prevents small issues becoming injuries

• Sports Therapy and massage can accelerate recovery and reduce injury likelihood in the weeks after endurance events.

When should you come in?

• 24 - 72 hours post-race → light recovery-focused work

• 3 - 7 days post → targeted treatment, assessment, and massage

Statera's Post Race tips :

• Be visual of the terrain i.e. keep a good eye out for uneven surfaces and potholes etc. Your ankles will appreciate avoiding any unnecessary surprises.

• Keep a strong running form throughout, even when it gets hard. Try to stay tall and controlled, especially in the last 10K. A lot of injuries happen when fatigued. (See Picture below)

• DON'T STOP AT THE END - As much as you may want to collapse into a heap onto the floor after the race, it is key to keep gently moving for a brief period when you’ve just finished. Your body will thank you in the coming days after the race, as this will give your body a short period to gradually cool down immediately after.

• Stay hydrated !

References

Davis, H.L., Alabed, S. and Chico, T.J.A. (2020) Effect of sports massage on performance and recovery: a systematic review and meta-analysis. BMJ Open Sport & Exercise Medicine, 6(1), e000614.

Dempster, J., Dutheil, F. and Ugbolue, U.C. (2021) The prevalence of lower extremity injuries in running and associated risk factors: a systematic review. Physical Activity and Health, 5(1), pp.133–145.

Lacey, A. (2024) A pathway to understanding running-related injuries. Dublin City University.

Lemke, H. (2015) The use of recovery modalities by endurance runners. University of Cape Town.

Mujika, I. and Padilla, S. (2003) Scientific bases for precompetition tapering strategies. Medicine & Science in Sports & Exercise, 35(7), pp.1182–1187.

Nielsen, R.O., Buist, I., Sørensen, H., Lind, M. and Rasmussen, S. (2014) Training errors and running related injuries: a systematic review. International Journal of Sports Physical Therapy, 9(1), pp.58–75.

Poppendieck, W., Wegmann, M., Ferrauti, A., Kellmann, M., Pfeiffer, M. and Meyer, T. (2016) Massage and performance recovery: a meta-analytical review. Sports Medicine, 46(2), pp.183–204.

Van Gent, R.N., Siem, D., van Middelkoop, M., van Os, A.G., Bierma-Zeinstra, S.M.A. and Koes, B.W. (2007) Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. British Journal of Sports Medicine, 41(8), pp.469–480.