Octopus Clinic Marathon Handbook

Your Marathon Training Guide

Do you want to know all the latest information on how to run a marathon without getting injured, run it at your best and enjoy the journey? The comprehensive  ‘Octopus Clinic Marathon Handbook’ is a combination of over twenty years of experience supporting marathon runners and treating running injuries. This is combined with the latest in evidence-based running research written in a way that is easy to understand and apply. It breaks down the information into six digestible monthly sections. 

A digital copy of the Octopus Clinic Marathon Handbook is included in the support packages we offer charities. For more information please get in touch with lucy@octopusclinic.com. 

More Support for Runners

• Join us on social media to watch videos like this one on how to prevent injuries and pain when running, this one on the best exercises for runners and this one on all the things you can do to help your body recover.
• Ask us any injury or training questions at our weekly Physio Live Q&A sessions on Facebook, Twitter, Instagram, and YouTube. If you can’t make it you can send questions in advance and watch the playback.
• Check out our library of free exercises, stretches, and foam rolling videos on this website
• Book an appointment with our experts. Thanks to modern technology, irrespective of where you are in the world you can still benefit from our expertise and book a video consultation. You can read some of the hundreds of passionate five-star reviews about how effective our video consultations are and what they involve. They are covered by most medical insurance like Bupa or AxaPPP or you can make the most of our highly discounted treatment packages. Book now and get back to running pain-free ASAP. Email reception@octopusclinic.com or book online here.

Content of the Octopus Clinic Marathon Handbook

We have broken down the information into six monthly bites but the more you read the earlier on the less chance you will have of getting injured and the more chance you will have of enjoying your marathon training experience.

Six months to go

• What running shoes should I buy?
• Is there any truth in ‘no pain no gain’?
• What can I do now to motivate myself over the next six months?
• Should I get old injuries checked out now?
• What are the three most important things about a running programme?
• What distance should I be aiming for every week?
• How should I use intervals?
• What should I be eating?
• When do I need to see a running physio or running coach?

Five months to go

• What stretches should I be doing?
• What other exercises should I be doing?
• Do I need to warm up?
• Should I be taking protein or other supplements?
• How does stress and sleep affect my risk of injury and illness?
• Do back supports, knee braces, ‘skins’ or other gadgets work?
• How do I know if I am seeing a decent Physiotherapist, Osteopath or Chiropractor?

Four months to go

• How can resting my injury cause more harm than good?
• How do I know if I am over-training?
• Should I be doing Pilates, Yoga, swimming or other types of exercise?
• Should I use ice or heat if I am injured or in pain?
• What injuries can I run through and which ones should I get checked out?
• When should I get a second opinion on my injury?

Three months to go

• Should I worry about clicking joints?
• Could stretching be making my pain or injury worse, even if it feels good?
• I am behind schedule in my training, what should I do?
• When should I go back to running after being injured?
• When should I see a Physiotherapist, GP, massage therapist, Osteopath, Chiropractor, sports therapist or acupuncturist?

Two months to go

• What should I eat and drink on long runs?
• Can a physio help my injury at this stage of the game?
• I have done no-where near 26 miles how am I going to manage it on the day?
• What is carb loading?

One month to go

• Should I run the marathon if I am injured?
• Do I have to taper?
• What physio or medical input can help me at this stage?
• Can I take painkillers or anti-inflammatories and run the marathon?
• Can you give me any last-minute tips for completing the marathon?

Get in touch

To find out more or to book an appointment please email reception@octopusclinic.com or call 02075838288.

We look forward to continuing to supporting you on your marathon journey. 

Lucy Macdonald and the Octopus Clinic Team