Got an Injury Before the London Marathon? Here’s What Experts Say to Do Now

If you’re training for the London Marathon, this is the point where everything starts to feel real.

The long runs are getting longer, the mileage is high, and race day is finally within reach. But according to sports medicine experts, this stage of training isn’t just the most intense—it’s also the most dangerous.

In fact, research suggests that British runners have some of the highest injury rates in the world, with up to 84% experiencing a running-related injury during marathon training. And for many, those injuries don’t happen at the start—they happen now, in the final stretch.

So why is this the point where things start to go wrong?

The Final Weeks Are Where Mistakes Catch Up With You

After months of training, most runners enter the final quarter feeling strong—but also under pressure.

There’s a temptation to push harder, to squeeze in one more long run, or to ignore small aches in the hope they’ll disappear. But according to Dominic Rae, Head of Sports Medicine and Performance at Ten Percent Club, this is exactly where problems begin.

“Runners have put in months of work and they’re so close that they ignore the signals,” he explains. “A niggle becomes an injury, and by the time they act on it, it’s too late.”

Ironically, it’s often the most committed runners who are at the greatest risk.

The Injuries That Show Up Now

At this stage in training, most injuries aren’t sudden—they’re the result of repeated stress over time.

Some of the most common include:

• Runner’s knee
• IT band syndrome
• Shin splints
• Plantar fasciitis

What they all have in common is that they tend to build gradually. A slight discomfort becomes a consistent pain. A small change in movement turns into something that affects your entire stride.

And one of the biggest mistakes runners make? Trying to push through it.

Pain that appears at the same point in every run, changes your gait, or is still there the next morning isn’t something to ignore—it’s a warning sign.

Why Fuel Matters More Than You Think

Another issue that often goes unnoticed is under-fuelling.

Many runners increase their mileage significantly but don’t adjust how they eat. What worked at 15 miles a week doesn’t necessarily support 40 or more.

This creates a gap between what the body needs and what it’s getting—making it harder to repair muscle, recover properly and stay injury-free.

Getting nutrition right isn’t just about performance—it’s about staying in the race at all.

The Recovery Window Most People Miss

There’s also a critical window after every long run that many runners overlook.

This is the time when the body is most responsive to refuelling—when glycogen stores can be replenished and muscle repair is most effective.

Skipping this window, or delaying it, can slow recovery and increase the risk of fatigue and injury over time.

At this stage in training, those small decisions start to add up.

Hydration Isn’t One-Size-Fits-All

Hydration is another area where many runners rely on generic advice.

But sweat rate and sodium loss vary hugely from person to person. What works for one runner may not work for another—especially over longer distances.

Experts suggest that now is the time to start testing hydration strategies, including electrolytes, rather than leaving it until race day.

Because once you’re on the start line, it’s too late to experiment.

The Taper Isn’t the Time to Panic

As race day approaches, training plans begin to scale back—a phase known as the taper.

For many runners, this can feel counterintuitive. After months of building mileage, suddenly doing less can feel like losing progress.

But physiologically, it’s essential.

This is when the body repairs, rebuilds and prepares for the demands of race day. Cutting sleep or trying to “make up” for reduced mileage can undo much of that benefit.

What to Do If You Feel an Injury Before the London Marathon

Feeling a niggle in the final weeks before the London Marathon can be enough to send most runners into panic mode—and understandably so.

But the key here isn’t to ignore it or push through. It’s to act early.

At this stage in training, small issues can escalate quickly. A slight ache that only appears towards the end of a run can turn into something that affects your stride, your recovery, and ultimately your ability to make it to the start line.

The first step is to pay attention to what your body is telling you.

If you’re noticing pain that:

• Appears at the same point during every run
• Alters the way you move
• Is still there the following morning

…it’s time to ease back rather than push on.

Reducing your mileage now won’t undo months of training—but ignoring a warning sign might.

It’s also worth looking at the bigger picture. Are you fuelling properly? Are you recovering well? Are you sleeping enough? Often, these smaller factors play a bigger role in injury than runners realise.

And if something doesn’t feel right, don’t leave it to chance. Seeking advice early—whether that’s from a physio or sports specialist—can make the difference between adjusting your plan and missing race day altogether.

Because at this stage, the goal isn’t to train harder.

It’s to arrive at the start line healthy.

Expert commentary provided by Dominic Rae, Physiotherapist and Head of Sports Medicine and Performance at Ten Percent Club.

Opulence Magazine – the luxury magazine UK readers turn to for curated style, travel and fine living.