How do I train for a half marathon or marathon?

A major challenge like a half marathon or marathon could be an incredible goal to work towards. Some people want to do it once, to tick it off their bucket list. Others want to try one, then get a bit hooked, and go on to run many more events!

There’s a huge demand for fitness holidays, or adventure holidays, where you could travel to somewhere else in the world, and tie in your holiday to a major event, like the New York Marathon.


So are you thinking about training for a half marathon or marathon?


Here’s some of the important steps you need to take, as you train for a half marathon or marathon


How do I train for a half marathon or marathon?

Set Clear Goals

Before you begin your training, establish clear and realistic goals for your race. Determine your target finish time, and keep in mind that your primary goal for your first race should be to finish successfully.

Build a Training Plan

Developing a structured training plan is essential. Many runners benefit from using reputable training programs created by experienced coaches. Two well-known options are Hal Higdon’s and Jeff Galloway’s training plans. These plans provide a week-by-week schedule that gradually increases your mileage and includes various types of runs such as long runs, tempo runs, and recovery runs.

Gradual Progression

Avoid the temptation to increase your mileage too quickly, as this can lead to overuse injuries. Follow your training plan’s gradual progression and aim to increase your weekly mileage by no more than 10% to 15%. Listen to your body, and if you experience persistent pain or discomfort, consider adjusting your training schedule or consulting a physiotherapist.


Incorporate cross-training activities into your routine to improve overall fitness and reduce the risk of overuse injuries. Activities like swimming, cycling, and strength training can complement your running workouts.

Rest and Recovery

Rest days are just as crucial as training days. Allow your body to recover and adapt to the training stress. Ensure you get adequate sleep, maintain a balanced diet, and stay hydrated. Recovery techniques like foam rolling and stretching can also help alleviate muscle tension.

Nutrition for Endurance Running

There’s so much more to running, than just running! How you fuel your body, will play a huge part in your running performance, as well as how well you recover from training and events

Balanced Diet

Nutrition plays a pivotal role in your training and race performance. Consume a well-balanced diet that includes carbohydrates for energy, lean proteins for muscle repair, and healthy fats. Whole grains, fruits, vegetables, and lean meats should be staples in your diet.


Staying properly hydrated is vital. Drink water throughout the day and during your runs. Pay attention to your body’s signals to avoid dehydration. On long runs, consider using sports drinks or gels to replenish electrolytes.

Race-Day Nutrition

Practice your race-day nutrition strategy during your long training runs to ensure it works for you. Experiment with different fuels such as gels, chews, or real foods to find what your stomach can tolerate during the race.

How do you take care of your body while training for a marathon?

If you consider all of the tips above, you’re well on your way to taking care of your body while training for a marathon. In addition to all this, Physiotherapy can be a valuable asset in your half marathon or marathon journey, offering various benefits.

Injury Prevention

A physiotherapist can assess your running form and biomechanics to identify potential issues that might lead to injuries. They can provide exercises and techniques to correct imbalances and reduce the risk of common running injuries like shin splints, IT band syndrome, or plantar fasciitis.


If you have pre-existing injuries or nagging aches and pains, a physiotherapist can design a customized rehabilitation program to help you recover and return to training safely. They will address the root causes of your injuries, provide hands-on treatment, and guide you through strengthening exercises.

Massage and Manual Therapy

Physiotherapists can utilize techniques such as massage and manual therapy to relieve muscle tension, improve circulation, and enhance flexibility. Regular sessions can aid in muscle recovery and prevent stiffness.

Strength and Conditioning

To improve your running performance and reduce the risk of injury, physiotherapists can design strength and conditioning programs tailored to your specific needs. These programs target key muscle groups used in running, enhancing your overall strength and stability.

Advice on Recovery

Physiotherapists can provide guidance on post-run recovery techniques, including stretching routines, foam rolling exercises, and the use of recovery tools like compression garments. These practices can help you recover faster and maintain your training consistency.

Biomechanical Analysis

For more advanced runners, a physiotherapist can perform a biomechanical analysis to assess your gait and running mechanics. They may recommend orthotics or shoe modifications to optimize your running form and prevent injuries.

In conclusion, preparing for a half marathon or marathon is a multifaceted endeavor that requires careful planning, commitment, and attention to detail. While following a structured training plan and maintaining proper nutrition are essential components of success, the guidance and support of a physiotherapist can significantly enhance your journey.

By addressing injury prevention, rehabilitation, and performance optimization, physiotherapy can help you achieve your running goals while minimizing the risk of setbacks. Remember that every runner’s journey is unique, so consult with a physiotherapist who can tailor their expertise to your specific needs and ensure that you’re well-prepared for your upcoming race.

The team of running Physio’s at Aspire Physiotherapy Glenelg are experienced in treating a range of running injuries and can guide you through your half marathon or marathon preparation


Running Physio Adelaide

Running Physio Glenelg