The Right Way to Prep For a Marathon

Every year, marathons inspire tens of thousands of runners to test their limits. If you want to follow in their footsteps, here’s how to train safely.

A recent boom in marathon running has attracted more and more people to sprint off at the starting line and speed to the end. Completing those 26.2 miles is a once-in-a-lifetime feat and proves you handled the ups, downs, and every mile in between. And yes—you can be one of those runners, too. You just need a plan.

Running in a marathon is no different than any other challenging physical activity. It requires patience, determination, and most of all, a structured, week-by-week program to reach the finishing line. A physical therapist can help you build that plan so you can train safely, avoid injury, and stay healthy all the way to race day.

How long to train for a marathon?

Most runners spend 16 to 20 weeks training for a marathon. Your exact timeline depends on your current fitness level and how much running experience you already have. A beginner will need more ramp-up time than someone who’s been running consistently for years—but everyone should consider:

• Your current fitness level. Get clearance from your physician to ensure you’re in good physical shape, especially if you’re over 40 or a new to marathon running.
• Experience with long distance running. Before you begin a formal plan, aim to run 15–20 miles per week so your body is used to regular training.
• Injury history. Past injuries should shape your training plan. A physical therapist can help you spot patterns and avoid flare-ups.
• Your schedule. Map out what days you realistically have time to run. Balance is key—training should fit into your life, not take it over.
• Pace yourself. Many beginners start too fast and burn out. A physical therapist can teach you how to build gradually and avoid overtraining.

Building your beginner marathon training plan

Training for 26.2 miles feels a lot easier once you break it down into weekly routines. Here’s an example plan you can modify to fit your goals and lifestyle:

Base phase

Start with comfortable, easy-paced runs and gently increase your weekly mileage—aim for no more than a 10% increase per week.

Long runs

Add a long run each week once you’ve reached 20 to 30 miles a week. Aim for a long run of 20 miles about three weeks before the race.

Speed work

Once or twice a week, speed up your running pace to improve your strength and aerobic endurance.

Cross-training

Build up muscle strength and endurance in the legs and core by mixing strength training into your schedule.

Active rest days

Slow down a bit by engaging in low-intensity activities, such as swimming, biking, and yoga.

Life happens and can sometimes throw off your plans. Don’t get discouraged. Consistency matters more than perfection.

Common injuries and how to treat them

Running injuries happen, even to experienced marathoners. Knowing the symptoms and getting immediate treatment will keep you on track until marathon day. Be on the watch for:

Runner’s knee

Runner’s knee (patellofemoral syndrome) usually shows up as a dull ache in the front of the knee. It’s often caused by poor running form or shoes that don’t offer enough support. Compression, elevation, pain relievers, and physical therapy can help ease pain and correct the underlying issues.

Shin splints

Shin splints (medial tibial stress syndrome) happen when the muscles, tendons, and bone tissue around the shin become irritated from overuse. The pain often gets worse the more you run. Ice, rest, pain medication, and targeted strengthening exercises are the go-to treatments.

IT band tightness

The IT band, or iliotibial band, is a thick rope of fibrous tissue running from the hip to the knee. Unlike runner’s knee, IT band syndrome centers on the outside of the knee. Long-distance runners are vulnerable to the condition due to hitting the pavement repeatedly. Icing, pain reducers, and physical therapy are the standard treatments for IT band syndrome.

Plantar fasciitis

The plantar fascia, a stretch of tissue extending from the sole to the heel of the foot, can become inflamed from running long distances. The main symptom is heel pain that spikes the first step in the morning. Therapy involves stretching exercises and orthotics to provide arch support.

How to prevent running injuries

No one wants to delay their marathon training with an injury. Taking precautions at the start can greatly reduce your chance of injury before the big day. Consider these tactics:

Stretching and stretching exercises. Your PT can show you ways to prevent common running injuries and get your muscles toned before the marathon.

Fuel your body. During training, carbs are your friends. You need them to energize your body for the race. Eating a banana, oatmeal, a bagel, or energy gels provides the fuel you need to run 26.2 miles.

Listen to your body. Soreness after running long distances is normal, but persistent pain for days indicates a more serious injury. See your physical therapist at the first signs of trouble. You may need to adjust your form or dial down the intensity. Early intervention can quickly return you to your training schedule.

Don’t overtrain. Overtraining often strikes athletes who train hard without letup. Be aware of overtraining indicators such as extreme fatigue, decreased performance, and mood swings. Take a rest day or work with a physical therapist on ways to reduce stress.

How physical therapists support marathon training

Physical therapists are uniquely qualified to help marathon runners get to the finish line. They offer valuable support at every stage:

• Before training: They assess your gait and mechanics, spot imbalances, teach proper form, and recommend shoes that support your body’s natural movement.
• During training: They offer strategies for pacing, strengthening, staying hydrated, managing pain, and maintaining good running form.
• After race day:  Recovering from race day is just as important as what you do before. Physical therapists help you recover by pausing intense training for a few weeks, easing into light movement, and focusing on nutrition, rest, and sleep to restore overworked muscles.

If one marathon turns into two (or more!), your physical therapist can help you progress safely.

Train smart, finish strong

Finishing a marathon is a personal milestone for every runner. Nothing beats the feeling of accomplishment when you raise your arms under the banner at the end. Getting there requires steady commitment and following a consistent training routine. But all the physical and mental challenges will be worth it when you walk away with a medal.

Whether you’re brand new to running or gearing up for your next race, a physical therapist can help you train safely and perform your best. The team at All Sports Physical Therapy is here to support your marathon goals with a plan that fits your fitness level. Reach out today to get started.

FAQs

How long does it take to realistically train for a marathon?

The general rule is 16 to 20 weeks of intense training, but beginners may need more time depending on fitness and running history.

What is the 80% rule in running?

It’s the 80/20 principle: spend about 80% of your runs at low intensity and the remaining 20% at higher intensity for the best results.

What is runner's knee?

It’s pain at the front of the knee, often from poor form or inadequate footwear. The kneecap may feel tender, and pain usually worsens while running. If it worsens over time and does not get better, see an orthopedic specialists for diagnosis and treatment.

What is the hardest part of a marathon?

Marathon runners say the toughest stretch is the final eight to 10 miles. That’s when the energy stores in the muscles begin to deplete and mental and physical exhaustion hits. But with training and proper nutrition, you can power through it.

What's the first thing to do when training?

Get a structured plan and work with a physical therapist to work on proper form. Knowing when to run, when to rest, and how much to increase mileage sets you up for success.