Preventing Running Injuries Before the Long Island Marathon
Most marathon training plans run 16 to 20 weeks, which means many Long Island runners will start building mileage in late December or early January, right in the middle of winter. Cold mornings, icy roads, and short days add to the challenge. The good news is that most running injuries are overuse injuries, and smart training can prevent many of them. This guide covers the most common injuries, how to avoid them, and when a nagging pain needs a closer look.
The most common running injuries
Most running injuries develop gradually, from repeating the same motion thousands of times. Knowing the early signs makes it easier to adjust training before a small problem becomes a big one.
Runner's knee (patellofemoral pain) | Around or behind the kneecap | Aching that worsens on stairs, hills, or after sitting |
IT band syndrome | Outside of the knee | Sharp pain that starts at a predictable point in a run |
Shin splints | Along the inner shinbone | Tenderness over a wide area of the shin |
Stress fracture | Often the shin, foot, or hip | Pinpoint pain that worsens with activity and may hurt at rest |
Achilles tendinitis | Back of the heel | Stiffness in the morning or at the start of a run |
Plantar fasciitis | Bottom of the heel | Sharp pain with the first steps out of bed |
Hamstring strain | Back of the thigh | Tightness or sudden pain during faster running |
Pain that keeps getting worse, or that changes the way you run, is a signal to back off and get it checked.
Training habits that prevent injury
The most common cause of running injuries is doing too much, too soon. These habits help keep training on track:
Build mileage gradually. Many coaches suggest increasing weekly mileage by no more than about 10%.
Take a lighter week regularly. Cutting mileage every third or fourth week gives the body time to adapt.
Keep most runs easy. A comfortable, conversational pace should make up most of your weekly miles.
Don't make up missed miles. If a week gets interrupted by a snowstorm or illness, pick the plan back up rather than cramming in extra runs.
Space out hard efforts. Avoid scheduling speed work and long runs on back-to-back days.
Start early enough. Choosing a plan that begins in late December leaves room for setbacks without rushing the buildup.
Winter training brings its own risks. On icy mornings, consider running later in the day, choosing cleared paths, or moving the run to a treadmill: reflective gear and a headlamp matter on dark roads.
Strength, mobility, and recovery
Running alone doesn't build all the strength a runner needs. Two short strength sessions a week can help protect the knees, hips, and ankles. Useful exercises include:
Squats and lunges for the thighs and hips
Single-leg deadlifts and glute bridges for the hips and hamstrings
Side planks and clamshells for hip stability, which supports the knees
Slow calf raises for the calves and Achilles tendons.
Balance work, such as standing on one leg
Before runs, a dynamic warm-up with leg swings, walking lunges, and easy jogging prepares the muscles better than holding static stretches. Save longer stretches for after the run.
Recovery is part of training, not a break from it. Sleep, rest days, and enough food to fuel the mileage all help the body repair itself. Runners who under-eat during heavy training face a higher risk of stress fractures.
Shoes and running surfaces
The right shoe feels comfortable and fits well. A few guidelines help:
Get fitted at a running specialty store, where staff can watch your stride.
Replace shoes roughly every 300 to 500 miles, or sooner if they look worn or feel flat.
Break in new shoes on shorter runs before wearing them for a long run.
Consider rotating two pairs so each has time to recover between runs.
Varying running surfaces can also help. Mixing roads with softer options, such as park paths or a track, spreads the stress across your legs. On roads, the slope toward the curb can strain one side of the body, so switching sides or direction on out-and-back routes keeps things even.
Race week and race day
The hard work is done by race week. The goal now is to arrive at the start line rested and healthy.
Taper. Most plans reduce mileage over the final two to three weeks. Trust the taper, even if it feels strange to run less.
Nothing new on race day. Wear shoes, clothing, and fuel that have already been tested on long runs.
Plan for the early start. The marathon and half marathon both start at 7:30 a.m., so practice eating breakfast at that hour during training.
Hydrate steadily. Drink to thirst in the days before the race, and avoid overdrinking plain water during the race.
Start conservatively. Going out too fast is one of the most common race-day mistakes.
Listen to your body. Sharp pain, pain that changes your stride, dizziness, or chest pain are reasons to stop and get help from the medical staff.
After the race, walk to cool down, eat and drink, and plan several easy days. Muscles usually need a week or more to recover from a marathon fully.
When to see an orthopedic specialist
Mild soreness after a hard run is normal and usually fades within a day or two. These signs call for a medical evaluation:
Pain that lasts more than a week or two despite rest
Pain that is pinpoint in one spot on a bone, which can signal a stress fracture
Pain at rest or pain that wakes you at night
Swelling, bruising, or a joint that locks, catches, or gives way
Pain that forces you to limp or change your stride
A sudden pop or sharp pain in the knee, calf, or back of the ankle
Getting checked early often means a shorter break from running. Many running injuries respond well to rest, physical therapy, and training adjustments when caught early. For more on one serious injury that affects runners, see Achilles Tendon Rupture: Signs, Treatment, and Recovery.
About Dr. Richard Savino
Dr. Richard M. Savino is a board-certified orthopedic surgeon and Chief of Orthopedic Surgery at NYU Langone Hospital–Suffolk. He completed a fellowship in Sports Medicine and Shoulder Surgery at Johns Hopkins University, where he served as a team physician for the Baltimore Orioles and the Johns Hopkins University athletic department. He has also served as a physician for the U.S. Open at Bethpage and Shinnecock Hills.
Dr. Savino provides both surgical and non-surgical care for sports-related injuries, including injuries of the knee, hip, ankle, and foot. Many of his patients are "weekend warriors" who stay active in all kinds of sports.
Savino Orthopedics has two Long Island offices:
Stony Brook: 2500 Nesconset Hwy, Building 20-A, Stony Brook, NY 11790 · 631-675-9193
Hauppauge: 517 Route 111, 3rd Floor, Suite 3B, Hauppauge, NY 11788
If a running injury is getting in the way of training, request a consultation.
This article is for general educational purposes and is not a substitute for a medical evaluation. If you have pain or an injury, contact a medical professional.
Comments