You’re reading this because you’re either a runner, or you signed up for a marathon on a whim last year & now you’re realising your mistakes. Regardless, we’re here to support you. Many runners are now entering the most demanding part of the running calendar. With major spring marathons taking place in April and May, this is the period where mileage increases, fatigue accumulates, and the
risk of injury quietly rises.
At Doncaster Foot Clinic, we see the same thing every year. Runners arrive excited about their goals – but often carrying early warning signs of an injury that could spoil everything or set them back weeks.
The good news is that many common running-related foot and ankle injuries are highly preventable. With the right preparation and early intervention, most runners can stay consistent and reach the start line healthy.
Manage your Training
One of the most common causes of running injuries during marathon preparation is a rapid increase in load.
As training ramps up, it’s easy to add mileage, long runs, and speed work all at once. While cardiovascular fitness improves quickly, tendons and connective tissues adapt more slowly. This mismatch often leads to issues such as Achilles pain, plantar heel pain, or ankle soreness.
To reduce risk:
- Increase weekly mileage gradually
- Avoid introducing speed sessions and hill work at the same time
- Take stiffness, morning pain, or post-run soreness seriously
- Pain that you’re describing as “tight” or “nagging” is often an early sign of overload rather than something to push through.
Build Strong, Resilient Feet and Ankles
Strong feet and ankles are essential for absorbing the repetitive forces of running – especially during long-distance training. Yet foot strength is often overlooked in favour of larger muscle groups & stamina work.
Weak intrinsic foot muscles or reduced ankle control can increase strain on structures such as the plantar fascia and Achilles tendon.
Helpful exercises include:
- Calf raises
- Single-leg balance and stability work
- Toe and arch strengthening exercises
- Ankle mobility drills
Just a few short sessions per week can significantly improve tissue resilience over the course of a marathon block. Need more info on this? Book an appointment to chat to us in clinic.
Running Shoes
Footwear plays an important role in injury prevention, particularly as training increases.
Worn-out shoes lose their ability to absorb impact and manage load, while sudden changes in shoe type, such as switching to lower-drop shoes, can overload tissues that aren’t prepared.
Good habits include:
- Rotating between two pairs of running shoes
- Avoiding major shoe changes mid-training
- Matching shoes to your mileage, terrain, and experience level
- Replacing shoes before they are completely worn out
If pain appears soon after a shoe change, footwear should always be considered as a contributing factor. We often work alongside athletes to help them in their footwear decision making. Book an appointment to chat to us in person!
Understand Your Individual Running Mechanics
Every runner moves differently. Small variations in foot strike, ankle motion, or load distribution can influence injury risk.
Several runners have benefited from our gait assessment as this can help identify:
- Areas of excessive stress
- Asymmetries between left and right sides
- Movement patterns linked to recurring injuries
From this, targeted exercises, technique advice, or orthotic support can be introduced to reduce strain and improve efficiency.
Act Early When Pain Appears
One of the biggest mistakes runners make during marathon training is waiting too long to seek professional advice.
Pain that…
- Persists for more than a week
- Worsens as the run goes on
- Lingers into the following day
- Alters your running style
…is unlikely to settle on its own while training load remains high.
At Doncaster Foot Clinic, we have seen it too many times where runners have missed key training weeks due to avoidable injury progression. Don’t let that be you!
Ultrasound
Diagnostic ultrasound can assess tendons, fascia, and soft tissues in real time, helping determine whether a runner can continue training with modifications – or whether short-term unloading or full rest is needed.
During marathon preparation, this is particularly valuable because:
- Total rest is often unnecessary
- Training can usually be adapted rather than stopped
- Decisions are based on tissue health, not just pain levels
- This helps protect both your body and your race goals.
Stay Injury Free This Marathon Season
Marathon training is challenging, but it shouldn’t be dominated by pain or uncertainty. With the right preparation, early assessment, and proactive care, many foot and ankle injuries can be prevented or managed before they threaten your training.
For runners in Doncaster and across South Yorkshire, Doncaster Foot Clinic provides expert podiatry care to help our local runners stay healthy throughout marathon season.