Hi, I’m Sandy from Logan Physio. At 53, I’m just weeks away from completing my first full marathon – and I couldn’t be more excited (and maybe just a little nervous!). While I’ve run two half marathons before, training for a full 42.2 kilometres is a different beast all together.
Unlike my younger runners who jump into high mileage quickly, I’ve taken a gradual and injury-conscious approach to my training. This blog shares the lessons I’ve learned over the past five years – from strength and flexibility routines to the importance of shoes, technology, and recovery. If you’re considering a marathon or simply wat to improve your running with injuries, I hope this journey helps guide your own.
Why the Long-Term Approach Matters
My marathon journey technically started five years ago – not because I planned to run 42km one day, but because I wanted to lose and control a few kilos. As my fitness improved, I naturally progressed to running. I ran my first half marathon two years ago (under 2 hours), followed by a slightly faster one the next year.
Over time, I realised the importance of building a solid foundation – especially at my age. Rather than rushing towards high mileage or race goals, I focused on consistency, recovery, and injury prevention. This slow and steady approach is the main reason I’m now able to train for a full marathon – without pain or major setbacks.
Key 1: Prioritising Injury Prevention
Running is fantastic for cardiovascular fitness, weight control, and mental health – but it’s also tough on the joints, tendons, and muscles. One of the biggest things I’ve learned is how critical it is to listen to your body, especially when you’re over 50.
Here’s how I’ve reduced my injury risk during training:
- Wearing the right shoes: I’m currently on my fourth or fifth style of running shoe. I’ve had minor foot issues and some arthritis in my knee, so I’ve experimented with different brands and types to find the right support and cushioning. Stores like Athlete’s Foot and Rebel Sport in Australia can help with gait analysis and fit advice.
- Doing flexibility and strength work: I’ve consistently included lower and upper body strength training in my weekly routine. This includes core stability exercises, hip mobility drills, and glute strengthening – essential for maintaining form over long distance.
- Training smart, not just hard: I avoid “smashing” my legs day after day. My training includes lower-intensity, load-focused workouts that allow me to recover properly and continue running the next day. That’s especially important for older runners, whose tissues need more time to repair.
Key 2: Strength & Core Training Is Essential
It’s tempting to think that running is all about the legs, but core and upper body strength also play a role in distance running. A strong core helps you::
- Maintain posture and balance while fatigued
- Reduce compensations that can lead to overuse injuries
- Improve breathing efficiency
I’ve made strength and flexibility a non-negotiable part of my weekly routine – sometimes even prioritising it over another run. Resistance training for the legs, glutes, and hips: planks and bridges for the core; and upper body mobility exercises have all contributed to keeping me injury-free so far.
Key 3: Tracking Progress with Technology
Modern wearables like Garmin, Apple Watch and Android fitness trackers have revolutionised how we train. I use a Garman watch to track my pace, distance, and heart rate. It’s allowed me to make smarter decisions about how fast to run, when to rest, and how I’m improving over time.
In marathon training, pacing is everything. Whether you’re running to finish or aiming for a time goal, maintaining a consistent pace can be the difference between finishing strong and hitting the wall. These watches allow you to see how each kilometre is tracking so you can adjust your effort in real time.
Some even have inbuilt running coaches to assist you into your first event. You can opt to train from as little as 3 and up to 5 days a week with a variety of coached. A training program will be devised laying out different run sessions, timed to have you peaking at the ideal time for your event.
Key 4: Create a Personalised, Realistic Training Plan
While there are countless marathon plans online, I’ve found success by creating a plan that fits my lifestyle, body, and recovery needs. Here are a few principles that guide my program:
- Gradual progression: I never increase my weekly milage too quickly. The 10% rule (never increasing more than 10% per week) has served me well.
- Back-to-back easy days: Instead of running long and hard back-to-back, I include rest days or low-intensity days after long runs.
- Flexibility to adjust: Life happens! I stay consistent but adjust the plan if I feel usually tired or sore.
Having guidance from a physiotherapist can also help tailor your plan around any physical limitations, like arthritis or previous injuries.
Bonus Tip: Don’t Neglect Recovery
Running, especially marathon training, isn’t just about the miles – it’s about recovery, too. I’ve made recovery just as important as workouts by:
- Foam rolling and stretching regularly
- Sleeping 7-8 hours per night
- Staying hydrated and eating nutritious food
- Using compression and massage occasionally
You can’t perform if you’re constantly broken down, so I make time for active recovery – short walks, light cycling, yoga, or hydrotherapy to keep things moving.
Support Systems Make a Big Difference
Whether it’s advice from a physiotherapist, fitting help from a shoe store, or even online support groups, surrounding yourself with the right resources makes marathon training more manageable and enjoyable.
Here are a few support strategies that worked for me:
- Footwear expertise from trusted retailers like Athlete’s Foot
- Strength and rehab guidance from physiotherapists
- Running communities for motivation and training tips
- Technology tools for tracking and adjusting progress
Final Thoughts: Looking Ahead to Race Day
I’m now less than five weeks out from my first marathon. While there’s a bit of nervous anticipation, I’m confident in the process I’ve followed. I’ve gradually built up my endurance, taken care of my body, and used both technology and expert advice to stay on track.
For anyone considering running a marathon – whether you’re 23 or 53 – it’s never too late. You don’t need to be an elite athlete or even a natural runner. With a clear plan, patience, and the right guidance, you can go further than you ever thought possible.
Wish me luck – I’ll see you on the start (and hopefully finish!) line soon.
Need Help with Your Own Training?
At Logan Physio, we help runners of all levels stay active and injury-free. Whether you’re training for your first 5K or your tenth marathon, we offer:
- Movement and strength analysis
- Strength and mobility programs
- Injury prevention and treatment
- Footwear and orthotic advice
- Support tailored to your age, ability, and goals
📍 Visit us in-clinic or book an appointment online. Let’s get you moving confidently – pain-free and ready to chase your goals.
