Injury-Free Running & Marathon Training Support in London
Running is a great activity that can fit well into everyday life. But as a high-impact form of exercise, it asks a lot of the body over time, and with events like the London Marathon approaching, now is the time to ensure your training truly supports you and is setting you up for success. The London Marathon is widely regarded as one of the best in the world, and whether you’re taking on the 26.2 miles for the first time or lining up with a personal best in mind, smart preparation is essential.
Marathon and race preparation isn’t just about running more miles. It’s about preparing your body to handle the demands of training, recover well between sessions and arrive at the start line feeling strong, balanced and confident.
A successful marathon programme includes:
- Progressive run training
- Strength and conditioning
- Mobility and flexibility work
- Technique refinement
- Injury prevention and management
At Ten, we provide expert-led, integrated support through a combination of Dynamic Reformer Pilates, Physiotherapy, Sports Massage and Personal Training. We help runners improve efficiency, reduce injury risk, and maintain momentum throughout their training cycle.
Whether you’re chasing a personal best or simply want running to feel better, we’re here to support you every step of the way.
Start with Prehab: Reduce Injury Risk Early
Injury is one of the biggest obstacles to marathon training. Over the course of your preparation, you’ll run hundreds of miles, with each stride placing significant force through the feet, ankles, knees and hips. Taking a proactive approach to injury prevention, often referred to as prehabilitation or prehab, is key.
Our 90-minute Body MOT is designed to evaluate your posture, movement patterns, strength and flexibility to identify weaknesses, compensations or injury risks. It acts as preventative maintenance – helping you understand your body’s current function and providing tailored strategies and technique corrections and exercises to keep you moving better, stronger and pain-free.
Our physios can further identify inefficient movement patterns, muscular imbalances or technical issues that may increase your risk of injury through our Gait Analysis Assessment. This 60-minute appointment uses a detailed consultation, VALD force plate strength testing, and slow-motion video analysis to assess how you run. You’ll receive clear feedback, a comprehensive report, and personalised recommendations to improve efficiency, reduce injury risk and support your performance.
Reformer Pilates for Runners
Reformer Pilates is a highly effective way to develop strength, control and mobility alongside your training. The adjustable resistance allows exercises to be tailored to your individual needs, making it suitable for both novice and experienced runners.
Because Pilates is low impact, it strengthens the body without placing unnecessary stress on joints and connective tissue – ideal during periods of high running volume.
Our Dynamic Reformer Pilates classes are designed to challenge the legs, core and upper body while integrating mobility throughout, supporting performance and recovery.
Book Dynamic Reformer Pilates →
Mobility and Recovery Support
Mobility work helps maintain joint health, supports efficient running mechanics and aids recovery between sessions. While some runners manage this independently, structured mobility sessions can significantly improve outcomes. Our TenStretch classes are designed to de-load the body, improve flexibility and keep joints moving well throughout training. Using Reformer Pilates equipment, these sessions allow for deeper, more controlled stretching of key running muscles such as the calves, hamstrings, quads, hips and lower back.
Build Consistency and Running Resilience
Marathon training plans typically last 12-16 weeks or more, depending on experience. Gradual progression allows muscles, tendons, ligaments and joints to adapt to the repetitive demands of running, reducing the likelihood of overuse injuries.
Effective programmes prioritise:
- Consistent weekly mileage
- Controlled increases in training volume
- Interval and hill sessions to build strength and speed
- A structured taper to allow recovery before race day
As mileage builds, recovery becomes increasingly important. Sports Massage supports training by easing muscle tension, improving circulation and helping manage minor niggles before they develop into more serious issues.
Strength Training for Marathon Performance
Strength training is a critical but often overlooked part of marathon preparation. Improving muscular strength enhances running efficiency, increases tissue resilience and helps you maintain form and pace over longer distances.
Key focus areas include:
Hips and Glutes
Strong hips and glutes support efficient movement, pelvic stability and posture. Exercises such as squats, lunges, deadlifts and single-leg work help improve strength, balance and control.
Core and Trunk
A strong core allows for better posture and force transfer during running. Training targets both the abdominal and back muscles through a combination of static and dynamic exercises.
Ankles and Lower Legs
Given the repetitive impact of running, the ankle and Achilles are common injury sites. Targeted strengthening of the calves and shin muscles improves shock absorption and running mechanics. Stay on track with a progressive strength training plan and expert support of one of our personal trainers.
How Ten Can Support You
Marathon training is a long and demanding process, with physical and mental challenges along the way. Ten is here to support you at every stage:
– Unsure how to progress your programme or address any injuries? Book a Body MOT and Gait Analysis for expert guidance.
– Want efficient strength and mobility training alongside running? Explore our Dynamic Reformer Pilates classes.
– Legs feeling heavy as mileage increases? Book a Sports Massage or TenStretch session.
– Need help with strength training? Work one-to-one with a Personal Trainer.
Train with confidence. Reduce injury risk. Perform at your best.
Get in touch today to build a marathon training programme that supports you all the way to the finish line and beyond.
