5 Tested Tips for Marathon Training Success!

Apr 10, 2023

Looking to conquer a marathon this year or planning to join one next year? Fear not! Preparing for a marathon is more manageable than you might think.

Start Small and Track Your Progress

Don’t expect to breeze through 42.195km in the first week. Pace yourself to avoid injuries! Begin with a 30-minute easy run at your own pace, then gradually increase the duration, distance, and pace week by week. Set realistic goals and adjust as needed.

Stay motivated by using a fitness app to monitor your progress. Embrace the journey and remember that progress is rarely linear.

Consider undergoing a full body assessment to identify strengths and weaknesses as well as address any underlying issues before training.

 Warm-Up is Essential 

Don’t skip the warm-up! Proper warm-ups increase blood and oxygen flow to the muscles, reducing injury risk. Include light aerobic exercises and dynamic stretches targeting various body parts:

  • Lunges
  • Jogging on the spot
  • Squats

Prioritize Rest and Recovery (Even For After the Marathon!)

Schedule at least two recovery days per week. Muscles need time to replenish and grow. Overtraining can lead to injuries and negatively impact performance.

Incorporate light training weeks and consider a sports massage for faster muscle recovery, increased flexibility, injury prevention, pain relief, and reduced muscle tension.

Consider a sports massage as these aid in faster muscle recovery

Vary Your Workout and Maintain Proper Form

Proper form is crucial for effective training and injury prevention. Strengthen your core muscles to boost performance and reduce injury risk. Add these exercises to your routine (all can be done at home):

  • Plank: Maintain a straight body position with elbows under shoulders, forearms on the ground, and eyes looking down.
  • Glutes bridge: Lie face-up with knees bent, feet flat, and lift hips to form a straight line from shoulders to knees. Squeeze glutes at the top, then lower hips slowly.
  • Straight leg and calf raise: Stand on a flat surface, lift heels to flex calf muscles, pause, and return to the floor.

During the marathon and training ensure your running form is correct, and maintain a straight, erect posture, relaxed shoulders, and hands at waist level.

Fuel Your Body with Balanced Meals

Consume meals with a mix of fats, proteins, and carbohydrates to maintain energy levels. Recommended meals include:

  • Toasted bagel with peanut butter
  • Toasted banana sandwich
  • Oatmeal with banana

Avoid red meat and high-fibre foods on the morning of the marathon.

If you feel you need more advice or worried that you are suffering from an injury, book an appointment or a discovery visit, call us on: 020 8038 7002 , text us on Whatsapp on: 07568743299 or check out our bookings page to inquire about booking with us.



Since seeing Louise (following an Achilles rupture repair), I have:

- Made it back onto tennis / squash courts to (tentatively!) celebrate 1 year anniversary of my surgery 
- Ran my fastest 10k at 43.57! 
- Ran 5k in 21:30 (vs pre-surgery PB of 20:18) 
- I increased my single leg calf lift to 59 kg (vs ~18 kg initially a few months ago) 
- I had a final appt with my consultant, who discharged me while congratulating me on a wonderful recovery

All the above is to illustrate that I'm absolutely delighted with the progress I have made since last summer when I couldn't do anything and the outlook seemed bleak. I'll be forever grateful for Louise’s guidance and support as I've navigated the long road back from my injury, and I appreciate the continued advice to help me prepare for more dynamic activity. Louise has been really fantastic and I couldn't have asked for better care.

Recovering from a full Achilles rupture. Started my work with Nina in feb and my progress has only been positive and upwards and I am almost at full speed again. Nina put me back together again almost from scratch. She is the best physio I have ever worked with and will again. Very knowledgable and very hard working. Can’t recommend enough.


What a great find! My orthopaedic surgeon recommended them and I can't rate Luigi, Gloria and the team more highly. Excellent service and very effective treatment- recovering nicely!


I am 84 years old, and have always been fit and healthy and exercised regularly. 3 years ago I underwent emergency surgery for peritonitis, and had a colonoscopy bag for 6 months and straight after surgery to reversal of the stoma. After this surgery I felt my legs very weak. To complete my drama, during the last summer I developed an abdominal hernia and had surgery for hernia repair. This made me even weaker specially at my legs. I have recovered but felt weak. I started my sessions at ALO Physiotherapy at the beginning of January, with the Vibra Machine combined with specific exercises. I have now recovered my body strength, particularly in the legs. I am now walking normally and without pain. I am delighted!


Great clinic with great people! I was so lucky to find this clinic and even more when I met Andre. He's a very talented therapist and a wonderful person who makes you feel comfortable every time. He helped me to resolve my back problems in few appointments and I will be always grateful to him! From my experience is the best clinic in London and I highly recommend them without any doubts!


One of the best physiotherapy centres in the world! The professionalism and knowledge of this centre amazed me.


I am so glad I found this clinic. Luigi has been amazing. After my 1st session I felt an improvement and now have ALOT more movement and significant reduction in pain. I couldn’t recommend this clinic & Luigi enough. So helpful and flexible whenever I have needed to amend appointments. Every one is fantastic. I will continue to come here for as long as I need.


Andre is the best physiotherapist I came across. As a dedicated martial arts practitioner, I regularly use his services. He has always managed to fix my various back and leg injuries. I would recommend Alo Physiotherapy to anyone who suffers from body pain.


Where do I begin? The journey has been too long with Andre Oliveira and ALO Clinic , as he helped me both physically and mentally to overcome an injury I had in both of my knees. A small injury , after following wrong treatment became chronic and I found myself unable to walk/stand/run and do the simplest things- the mental impact was worse. I was introduced to Andre by Eleftherios Pavlidis who runs Laertion in Athens. lefteris with his team were the first to accommodate the problem and told me what I need to do. As a Londoner, I was introduced to Andre and ALO Clinic, and the rest is history. Since February 2017 when I had the first session with Andre and he identified the biomechanic nature of the problem, along with the use of Tecar the results were visible after one month. Since then, along with personal effort and strengthening I did always guided by Andre, I the problem is restored and the pain is gone. I highly recommend ALO Physiotherapy Clinic , and Andre Oliveira for anyone who suffers from sport injuries , amateurs or professional top athletes.


Very professional staff and friendly environment. I felt a lot better after very first session. Appointment are easily available. I would definitely recommend this place


The care I received from ALO Physiotherapy was outstanding from the first session to the last. Sessions with Louise were informative as well as practical, allowing me to understand the context/logic behind treatment as well as tips to prevent future injuries. Louise was always readily available to answer my questions and the treatment process was collaborative rather than being prescriptive. Beyond the expertise of the team the quality of the equipment and facilities was incredibly high and aided my recovery significantly. I would recommend ALO Physiotherapy to anyone who requires physiotherapy treatment in the Marylebone area.

ALO is an excellent well-run clinic and Louise Hynes who looked after me is a superb physiotherapist. Louise is knowledgeable, skilled and very efficient at her job. My sore shoulder was sorted out in no time thanks to her. Thank you, Louise, and thank you ALO.

Julian Webber, Harley Street Endodontist.

ALO is an excellent well-run clinic and Louise Hynes who looked after me is a superb physiotherapist. Louise is knowledgeable, skilled and very efficient at her job. My sore shoulder was sorted out in no time thanks to her. Thank you, Louise, and thank you ALO.

Julian Webber, Harley Street Endodontist.

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