Marathon Training: Less is More - Iron Health Physical Therapy & Cryotherapy
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Marathon Training: Less is More


Train smarter, not harder to get to the finish line

There are people all over the world right now logging miles to prep for the title “marathon finisher”. With all those people running all those miles, there are a lot of injuries waiting to happen.

Here are a few tips to make the most of your training and get you to that finish line healthy!


Don’t Over train

Don’t overtrain. I repeat, don’t overtrain! This is quite literally a marathon, not a sprint. That means training duration/distance should build, but slowly. Do not increase your training speed, distance, and/or effort more than 10% from one week to the next - this will help you build endurance without burning out.



As the miles build, diet is so important for recovery and race prep. Try to find a diet that fuels your body that is LOW in inflammatory foods such as: processed food/refined sugars, dairy, red meat, shellfish and HIGH in: fruits/veggies, healthy fats, whole grains, lean proteins. Do not make big dietary shifts right before the big day, as you have not yet seen how your body may respond. Instead, try adjusting your meals prior to your long run day and seeing how it goes - that way you can figure out pre-race meals that work best for your system.


Cross Train

Cross train, strength train, get on board some type of train that does not involve running a few days a week. Surely you need to build miles so your body can adapt to distance running, but you also need strength, balance, and flexibility training to function optimally and continue running injury-free.



Rest and recovery days are just as important as your long runs. For most runners this is a hard sell. However, physical and emotional exhaustion is real post-long run - this is your body is telling you to rest, listen to it! If you are having trouble sleeping and getting the rest your body needs, check out our Sleep hygiene blog post for helpful tips.


 keeping a running log

If journaling speaks to you, try keeping a running log where you track your miles and how you feel while running them. It may help to write out your goals for training and race day, including smaller goals along the way to your finish line - tracking your progress is a great way to remind yourself how far you have come and give yourself the credit you deserve for committing.


Disclaimer:  If you continue to experience unbearable, reoccurring pain, be sure to schedule an appointment with your physician or join our physical therapy family and allow us to help you regain function.

Iron Health is located in Briarcliff Manor and the greater Westchester NY area; our neighboring towns include Chappaqua, Mount Kisco, Tarrytown, Irvington and Pleasantville. If you have any questions, fill out a Discovery Session form and we will contact you as soon as possible. OR If you have any questions, fill out a short form by clicking the button below and we will contact you as soon as possible.

Samantha Stadt

Samantha Stadt

Staff Physical Therapist
Samantha earned her Bachelor of Science in Biology from Providence College in 2010 and then her Doctorate of Physical Therapy from New York Medical College in 2015. She has been a licensed physical therapist since 2015 and has enjoyed working with an active orthopedic population with an emphasis on manual therapy and exercise prescription. While working as a PT on the west coast she pursued continuing education to hone her skills. She completed an orthopedic manual physical therapy residency and fellowship program through The Ola Grimsby Institute in Seattle, WA from 2016-2018, culminating in membership as a Fellow of the American Academy of Orthopedic Manual Physical Therapists. She loves guiding people back to activity and empowering them to take control of their health, wellness, and fitness.