Why do runners get hurt in marathon training?
Most training injuries come from adding too much, too soon. The heart and lungs adapt in weeks, while tendons and bones take longer.
When a long run, hills and a hot week arrive together, the weakest spot complains first. That spot can be the shin, the knee or the heel.
Where does it hurt, and what does it point to?
Use this as a rough guide, not a diagnosis.
- Inner shin: a jump in distance or hard surfaces. See shin splints.
- Outer knee: the outer thigh and hip are tired. See iliotibial band pain.
- Front of the knee: the thigh is doing too much on downhill.
- Heel or sole: a quick change in shoes or mileage. See plantar fasciitis.
- Back of the heel: calf and tendon overload, on hills.
Write the place down with the date, because patterns are easier to see on paper.
How do I adjust my plan?
Keep the long run, but reduce the extras. Drop speed work for a week, trim total distance by a quarter and make the next long run shorter.
If the pain comes back at the same point, take another easy week and do strength work for the hip and calf. A physiotherapist can look at your plan in one visit.
What about Ipoh’s heat and hills?
The Polo Ground and Gunung Lang are flat and good for steady runs, while roads towards Tambun add hills. Start before sunrise when the air is coolest, and carry water for any run beyond an hour.
Humidity slows your pace without you noticing. Judge the run by effort, not by the watch. See running in Ipoh’s heat for more on this.
When should I see a physiotherapist?
See one if the pain has lasted more than a week, changes how you run, or is there at rest. See a doctor first for swelling, night pain, or pain after a fall.
We check running mechanics, strength and mobility, and build a plan that keeps you training where possible. When you are ready to build up again, return to running shows the steps.
Can I get help at home?
Yes, strength and mobility sessions suit a living room, and home physiotherapy across Ipoh is available now. Our Canning Garden centre, near Fatimah Hospital, is opening soon.