What you need to know before running a marathon, according to a physio

We spoke with a physiotherapist to ask the important questions about marathon running

Though it can be great for your health, it’s important to know how to do it efficiently.

Many people will be taking up running this summer, but listening to the experts before you do is key.

We spoke with Chartered Physiotherapist and marathon runner, Lisa Branigan, ahead of the big day.

What are five pieces of advice you would give to beginner runners?

'Start slowly' 

"Get a plan and don’t overdo it/rush ahead, no matter how well you feel at the time," Lisa shared.

Branigan suggests apps and plans like the Couch to 5K and the 10K are a great place to start.

If your end-goal is to run a marathon, she advises to "prioritise the weekly long run" so you can finish it.

'Get a good pair of supportive running shoes' 

"There are specific running stores that can help advise you on the best pair for you."

Branigan also mentions looking at sports or running-specific bras as well.

'Do at least one but ideally two strength and conditioning classes per week'

"This not only helps prevent injury, but can result in faster running times too. Pilates is also great for showing differences in the sides of the body."

"No one is symmetrical, and these slight differences in sides of the body can result in injuries as the runs get longer if not worked on."

'Identify what helps you to be consistent with your training' 

"This could be signing up for a race, having a running buddy, or joining a running club."

The physiotherapist explains that good music, running with others, and caffeine are "proven to reduce the perception of effort."

"Getting out the door is the hardest part for everyone," she explained.

"Once you’re running 15 minutes or so, the endorphins kick in and it feels much easier."  

Branigan also recommends eating carbohydrate-rich foods like bananas and bagels, and to hydrate "before you feel thirsty."

'Keep a training diary'

"Even a brief note about the distance covered, if any niggle are felt and at what point they came on, can help to keep track if any issues are developing." 

"The watches/apps are good for recording this too."

We also asked Branigan about what to know before taking part in a marathon.

"No matter how well prepared you are, if you’re doing your best, it’s going to hurt at some point."

"Expect this! Having some mantras and staying positive can help to get you to the finish."