How to look after your joints for a marathon

Did you know your feet take up to 3 times your body weight when you run?¹ Your body’s powerful, but it needs the right care to keep you going. Here’s how to keep your joints, bones, and muscles safe if you’re running the marathon...

Skip to: Why it’s important | What happens to your body during a marathon? | Before the marathon | On the day | After the marathon | The final say

Maybe you think of joint care as something for older people. Or maybe you’re used to daily twinges and groans.

Many factors increase our risk of damage as we age. Women lose about 20% of their bone mass during menopause, on top of the natural 'wear and tear' everyone has.² But the less healthy we are when we’re young, the less mobile we’ll be when these changes happen.

Smoking, alcohol, an unbalanced diet, and injuries can weaken our body at any age.³ Unhealthy joints and bones also increase the risk of conditions like osteoarthritis and osteoporosis.^4,3

If you’ve heard it once, you’ve heard it a hundred times – food is fuel! Try to eat within 20-30 minutes of finishing a run.⁵

Look on your marathon’s website. It may tell you where food and drink stations are, and what they’ll provide.

If you’re going on longer runs (an hour or more), bring an energy gel or a snack.⁶ Opt for complex carbohydrates (like fruit) to help keep your blood sugar levels steady and provide a more sustained source of energy.

Protein’s another magic word when it comes to training. It’s the second most abundant compound in your body after water and helps your muscles recover from exercise.⁷

Most moderately active people in the UK get more than enough protein. But marathon runners might need extra.⁷ You’ll find protein in:^8,9,10

Pay attention to calcium, found in milk, dairy foods and fortified dairy alternatives, green leafy veg, tofu, and nuts.¹¹ You’ll also need enough vitamin D, since it helps the body absorb calcium.¹¹

Water lubricates the space between your joints, so not having enough may lead to friction and cause irritation.¹²

Your muscles are about 75% water, and dehydration may contribute to muscle wasting and difficulty tightening them.¹³

What’s more, it could put additional strain on your heart.¹⁴ So frequent drink breaks are a must.

You should drink six to eight glasses of fluid every day, but you’ll need more for intense workouts.¹⁵ If you’re not sure, check your urine – it should be clear or light yellow.¹⁶

Not only does low-impact activity protect your muscles from overtraining, but it gets new ones working too.

Add in a few sessions of gentle walking, cycling, yoga, or swimming per week.

It might leave your wallet feeling frail, but running shoes are an important investment. It’s not that the more expensive they are, the better. But it’s worth your time and money to find a pair that best suits your feet within your budget.

The right trainers will better support your feet and reduce your chance of running with poor posture or gait. Over time, this could help keep you safer as you run. You’re also less likely to experience tendon, arch, or heel pain (like plantar fasciitis) if your shoes fit well. ²⁰ Many running shoe shops offer consultations to see which shoes could work for you. They might measure: 

Some people like to rotate multiple pairs of shoes to allow each pair to recover, or to suit the type of running they’re doing that day.

Nervous or not, you’ll need to eat on the big day.

Eating lots of carbs has been shown to delay fatigue and enhance performance in long-distance runners, since it allows the muscles to store optimum amounts of glycogen (our body’s main source of energy, stored in muscle cells).²¹ Again, choose complex carbs to avoid getting sluggish.

You should need about 30-60g of carbs per hour while you run to keep your muscles at their best.²²

You might also want to bring electrolyte drinks with you. Intense exercise – and lots of sweating – can deplete your levels of minerals like: 

Don’t introduce any new foods – the last thing you want is an unhappy gut.

Warm up properly before every run and stretch once you’re done.

A basic warm-up should take at least 5 minutes, but you can keep going for longer.²⁸ Try brisk walking, slow jogging, or activity that gets your heart pumping.

After your run, cool down with gentle stretches and focus particularly on your knees, as its pretty common to have sore knees after running. The NHS recommends:²⁹

As much as you’d like to collapse into bed, try to stay moving for at least 10 minutes afterwards. This will help continue the all-important flow of nutrients and oxygen to your muscles. Keep up the stretches and gentle movement in the following days.

It’s not just for your stomach’s benefit. You’ll replenish the glycogen used up during your run, as well as helping to repair your tired muscles.³⁰ Keep drinking water and checking your urine, too.

Aim to eat within 30 minutes of finishing. According to the Association of UK Dietitians, a 4:1 ratio of carbs to protein is ideal.²¹ 

Have a friend or family member ready with snacks, as you won’t want to battle the crowd.

Aching’s expected. But you’ll need to check out any unusual pains.

Your body may ignore pain signals while you’re still feeling the post-run adrenaline, so take it easy and keep an eye out for any twinges in the following days.

You shouldn’t need telling twice... Not only does a massage help release all the tension of your run, but it can release feel-good hormones like endorphins and oxytocin.³³ Or use a massage gun, designed to help relieve stiffness at home.

You’ve got this! Keep it steady, eat right, and you’re on your way to a healthy race. Want to know more about staying well while you exercise? Try our guides below...