Unfortunately the risk of injury increases as your weekly mileage goes up so don’t let an injury stop you in your tracks.

Up to a quarter of entrants have to pull out due to injury, meaning they never make it to the start line.

A big part of your preparation needs to be concentrating on being fit and well on race day and taking care of your body during your training. The long miles are important but there are things you can do to help protect yourself through your training.

Here are my three golden rules as you start to increase your mileage:

Make sure you have the right shoes

Get them matched to your feet by a specialist running shop. This is the most basic error runners make and can lead to shin splints, plantar fasciitis, and many other problems that can be difficult and that will take time to settle down.

Get fit to run don’t just run to get fit

Initially it might be better to do some training impact-free to increase your fitness before pounding the pavements. Any basic leg strength work at home on your rest days from running is a massive bonus.

Get your niggles checked before they become a problem

Find a good physiotherapist near you to look after your body in the months leading up to the event. An MOT appointment before you increase your miles is really valuable in pre-empting issues that might arise. A physio should also be able to advise how to modify your training programme to suit your body’s needs, especially if you have existing problems.

To find your nearest clinic for a screening, we recommend you search for a Chartered Physiotherapist via the CSP website http://www.csp.org.uk/your-health/find-physio/find-physiotherapist

Take care of your body now and it will take care of you on event day. If something does go wrong don’t worry but please don’t go to Google; seek out a properly qualified professional as soon as you can to get the right advice and get you back on your feet.


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