Running Towards Your Goals: Preparing for Marathon Season

by Skye Thomas

With the Gold Coast Marathon just around the corner, excitement is building among runners across the region. Whether you're preparing for your first 10km event, tackling the half-marathon, or taking on the challenge of the full 42.2km, the weeks leading up to race day are often filled with a mix of anticipation, hard work, and determination.

Here at Integrated Sports and Spinal Clinic, many of our team members enjoy running. This year is particularly exciting as our Osteopath, Georgia, prepares to complete her first marathon. Like many runners, she has spent months gradually building her training, navigating the ups and downs of preparation, and working towards a goal that once felt a long way off.

We also have the privilege of supporting many runners in our clinic, from first-time event participants to experienced endurance athletes. While every running journey is different, some common principles can help support training and recovery along the way.

Tips for Long Distance Training

Build Gradually

One of the most important aspects of marathon preparation is allowing your body time to adapt to increasing training demands.

Rapid increases in training volume or intensity can be challenging for muscles, tendons and joints. Gradual progression allows the body to adapt over time and helps improve tolerance to training loads.

Recovery Is Part of Training

It's easy to focus on the kilometres completed, but recovery plays an important role in any training program.

Consider prioritising:

• Adequate sleep

• Rest and recovery days

• Good nutrition and hydration

• Strength training where appropriate

• Managing training loads consistently

  
  

Recovery isn't about doing less. It's about allowing your body to adapt to the work you've already done.

Listen to Your Body

It's normal to experience muscle soreness and fatigue during training. However, persistent symptoms, changes in running form, or discomfort that impacts your ability to train may be worth assessing.

Early attention to changes in how your body is feeling can help you make informed decisions about your training plan.

How Osteopathy May Support Runners

Osteopaths commonly work with people participating in sport and exercise, including recreational and competitive runners.

Depending on the individual, osteopathic care may involve:

• Assessment of movement and function

• Discussion of training loads and recovery strategies

• Exercise prescription and rehabilitation

• Manual therapy where clinically appropriate

• Education regarding activity modification and return to training

  
  

The goal is to help runners better understand the factors that may be influencing their symptoms, movement, or training capacity and to support them in continuing to participate in the activities they enjoy.

Race Day Tips

After months of preparation, race day is your opportunity to put your training into practice.

A few simple reminders:

Don't Try Anything New

Race day is generally not the time to experiment with new shoes, nutrition strategies or equipment. Trust the approach you've used successfully throughout training.

Pace Yourself

It's common for runners to feel excited and start faster than planned. Sticking to a realistic pacing strategy can help conserve energy for the later stages of the event.

Stay Hydrated

Follow the hydration strategy you've practiced during training and take advantage of aid stations as needed.

Enjoy the Experience

Whether you're aiming for a personal best or simply crossing the finish line, remember to appreciate the experience. Completing an endurance event represents months of commitment, consistency and effort.

A Final Thought

Running has a unique way of teaching resilience, patience, and perseverance. Progress rarely happens overnight, but small, consistent efforts can add up to remarkable achievements over time.

As Australian endurance runner Ned Brockmann has said:

"The only way you're going to find your limit is by pushing beyond what you think it is."

To everyone preparing for the Gold Coast Marathon and the associated events, we wish you the very best with your training and race day.

If you need any support in the lead-up or post-event, just give us a call (or book online).

And a special shout-out to Georgia as she prepares to tackle her first marathon. We know how much dedication has gone into the journey already, and we're excited to cheer her across the finish line.