The Biggest Mistakes People Make When Training for Their First Marathon - The Injury Risks Involved!

Running your first marathon is an exciting challenge, but it’s also one that comes with significant risk if not approached with care. Whether you're running to achieve a personal goal, raise awareness for a cause, or simply to test your physical limits, proper training is key to making sure your body is ready for the grueling 26.2-mile race.

But too often, beginners fall into common pitfalls that can lead to injury, burnout, or even derail their entire marathon experience. Here are some of the biggest mistakes first-time marathoners make during their training and the injury risks associated with them, backed by research.

1. Increasing Mileage Too Quickly

One of the most common mistakes in marathon training is the temptation to ramp up mileage too quickly. It’s understandable—after all, you're eager to build endurance and progress as fast as possible. But your body needs time to adapt to the physical stress of longer distances.

Risk: Overuse Injuries Research shows that rapid increases in training volume can lead to overuse injuries like shin splints, stress fractures, tendinitis, and muscle strains. A study published in the British Journal of Sports Medicine found that runners who increased their weekly mileage by more than 30% were more likely to experience injuries than those who increased more gradually (Wright et al., 2015). When you push your body too hard without allowing sufficient recovery time, you’re likely to end up sidelined with an injury that could take weeks or months to heal.

Solution: The 10% Rule A general guideline is to increase your weekly mileage by no more than 10% to give your body time to adapt. This gradual buildup helps prevent injuries and ensures that you’re building endurance safely. This method is supported by multiple studies, including one from The International Journal of Sports Physical Therapy (2016), which demonstrated that controlled increases in mileage reduce the risk of overuse injuries.

2. Neglecting Strength Training

Many first-time marathoners focus primarily on running, but neglecting strength training is a big mistake. Strong muscles, tendons, and ligaments are essential for efficient running, and they help prevent injuries.

Risk: Muscle Imbalances & Weak Core Lack of strength training can lead to muscle imbalances, especially in the hips, glutes, and core. This makes it harder to maintain proper running form, leading to inefficient strides and increased stress on joints, which can result in overuse injuries like IT band syndrome or runner’s knee. A systematic review in Sports Medicine (2017) found that incorporating strength training into running routines can significantly reduce the risk of lower-body injuries in endurance runners.

Solution: Incorporate Strength Work Aim to include strength training exercises at least two to three times a week. Focus on exercises that target the lower body, core, and glutes, such as squats, lunges, planks, and glute bridges. These exercises will not only improve your running efficiency but also reduce the likelihood of injury. Studies suggest that a targeted strength training regimen can improve running economy and performance while preventing common running injuries (Requena et al., 2010).

3. Ignoring Rest and Recovery

It’s tempting to think that the more you run, the better you’ll perform on race day. But rest and recovery are just as important as training. Many new marathoners push themselves too hard without taking adequate rest days, assuming that skipping recovery will give them an edge.

Risk: Overtraining Syndrome & Fatigue Injuries Overtraining can lead to fatigue, burnout, and a condition called overtraining syndrome (OTS), which can leave you feeling sluggish, weak, and vulnerable to injury. Without proper recovery, your muscles and connective tissues don’t have time to repair and rebuild, making you more prone to stress fractures, strains, and general fatigue. Research published in The Journal of Strength and Conditioning Research (2017) demonstrates that inadequate recovery between intense training sessions can lead to decreased performance, increased injury risk, and mental burnout.

Solution: Prioritize Recovery Incorporate rest days into your weekly training schedule and listen to your body. If you feel overly fatigued or sore, it's okay to scale back and take a day off. Active recovery like walking, swimming, or yoga can also help promote circulation and ease muscle soreness without overloading your system.

4. Running Without a Plan

Jumping into marathon training without a structured plan is a recipe for disaster. Many first-timers underestimate the amount of preparation required, and they end up either undertraining or overtraining.

Risk: Inconsistent Progress & Burnout Without a clear plan, you may find yourself randomly running distances that are either too short to build endurance or too long, risking injury. Lack of a structured training schedule can also lead to burnout and mental fatigue, making it harder to stay motivated as race day approaches. A study published in PLOS ONE (2015) showed that runners who followed a structured training plan were more likely to meet their performance goals and experienced fewer injuries than those who did not.

Solution: Follow a Training Plan There are many free or paid marathon training plans available online, tailored for different experience levels. Choose one that aligns with your current fitness level, and follow it as closely as possible. A well-designed training plan will balance long runs, speed work, rest days, and cross-training to help you prepare for the race in a healthy, sustainable way.

5. Not Paying Attention to Nutrition and Hydration

Training for a marathon demands an increased intake of calories, electrolytes, and fluids. Many first-time marathoners underestimate the importance of fuelling their body properly, both during training and on race day.

Risk: Dehydration, Energy Deficits & Hyponatremia Poor nutrition can result in fatigue, muscle cramps, dizziness, and an increased risk of dehydration. Conversely, drinking excessive amounts of water without replenishing lost electrolytes can cause a dangerous condition called hyponatremia (low sodium levels), which can be life-threatening if not addressed. Research in the Clinical Journal of Sport Medicine (2011) highlighted that hyponatremia is a growing concern among long-distance athletes, particularly those who consume large quantities of water without supplementing with electrolytes.

Solution: Fuel and Hydrate Properly During training, experiment with different types of nutrition to find what works best for you. Focus on a balanced diet with plenty of whole foods, including complex carbs, lean proteins, and healthy fats. During long runs, carry water and sports drinks, or use energy gels, chews, or bars to maintain your energy levels. On race day, practice your fueling strategy so you know what your body needs.

6. Wearing the Wrong Shoes

It might seem like an obvious point, but many beginners don’t realise how crucial it is to wear proper running shoes. Ill-fitting shoes or shoes that aren’t suited for your foot type can lead to significant discomfort and injuries.

Risk: Blisters, Arch Strain & Knee Pain Worn-out shoes or the wrong type of shoe for your running form can result in blisters, plantar fasciitis, shin splints, or knee pain. A poor shoe choice can also alter your gait, leading to compensations that put unnecessary strain on muscles and joints. Research in the Journal of Foot and Ankle Research (2013) showed that incorrect footwear was a major contributing factor to common running injuries, including Achilles tendinopathy and patellofemoral pain syndrome.

Solution: Get Fitted for Proper Running Shoes Go to a specialised running store to get fitted for shoes that match your foot type, gait, and arch. Don’t wait until your old pair has worn out completely—replace your shoes every 300-500 miles to maintain proper cushioning and support. A study in the British Journal of Sports Medicine (2017) supports the idea that personalised shoe fitting can reduce injury risk by promoting better biomechanics.

7. Skipping Tapering

The tapering phase, typically occurring in the last two to three weeks before race day, is a period of reduced mileage to allow your body to fully recover and store energy for the race. Many first-time marathoners either fail to taper properly or skip it altogether, thinking they need to keep up the intensity until race day.

Risk: Fatigue & Poor Performance Skipping the tapering phase or not reducing your mileage enough can leave you feeling fatigued and underprepared on race day. You might start the race with depleted energy reserves, which can make it difficult to maintain a strong pace. Research published in the International Journal of Sports Physiology and Performance (2011) found that runners who tapered properly performed significantly better and were less likely to experience fatigue-related injuries compared to those who didn’t.

Solution: Embrace the Taper Cut back your mileage gradually in the final weeks leading up to the race. During this period, focus on rest, nutrition, and maintaining your fitness level with short, easy runs. This will ensure that you’re fresh and primed for your best performance on race day.

Conclusion: Train Smart, Stay Injury-Free

Training for a marathon is a monumental achievement, but it requires patience, consistency, and an understanding of your body’s limits. By avoiding these common mistakes and taking a balanced, well-informed approach to training, you’ll give yourself the best chance of finishing your first marathon strong, injury-free, and ready to celebrate your accomplishment.

Remember, it’s not about pushing yourself to the brink every day—it’s about steady progress, listening to your body, and trusting the process. Good luck, and enjoy the journey!

The most important take away from this blog is as always, if you are unsure of what is best for you speak to a professional who can guide you in many of the areas above. Contact us today to see how we can help you when training for a marathon. From gait analysis, custom orthotics, training advice, technique analysis, Laser therapy, massage and more. We can help you in every step of your marathon journey