Marathon Survival Guide: The 10% Rule & Recovery

Can you believe it? We are now 9 weeks out from the TCS London Marathon on April 26th!

If you are training for London, or gearing up for spring half-marathons like Hampton Court or Bath, you are likely entering the toughest phase of your plan: The February Grind.

Mileage is ramping up, the weather is still cold, and your legs are probably feeling heavy. This is also the time of year we see the biggest spike in running injuries at the clinic.

Here is how to survive the next few weeks and get to the start line healthy.

1. Respect the “10% Rule”

The most common cause of injury in February is “Too Much, Too Soon.” Your cardiovascular system improves faster than your tendons and bones. Even if your lungs feel great, your joints might be struggling.

• The Rule: Avoid increasing your weekly mileage by more than 10%.
• The Fix: If you missed a long run due to work or illness, do not try to “make it up” by squeezing two long runs into one week. It’s better to be 10% undertrained than 1% injured.

2. The “Niggle” vs. The Injury

You’re going to be sore. That’s normal. But sharp pain is not.

• Watch out for: Pain that alters your running gait, pain that gets worse during a run, or morning stiffness in the Achilles or heel (Plantar Fasciitis).
• Action: If you feel a sharp pain, take 2-3 days off immediately. Cross-train (swim or cycle) instead. If pain persists, get it checked now. Treating an injury in February is a speed bump; treating it in April is a roadblock.

3. Treat Your Tune-Up Races Carefully

Many of you are running half marathons this month as practice.

• Pro Tip: Treat these as “dress rehearsals,” not personal best attempts. Test your race-day shoes, your breakfast, and your gels. Don’t empty the tank completely—you need those legs for the long runs ahead!

4. Don’t Skimp on Sleep

Recovery is training. When you sleep, your body releases growth hormones to repair the muscle tears caused by your long runs. Aim for 7–9 hours. If you are training like an athlete, you need to sleep like one.

Your Secret Weapons at Covent Garden Physio

We know you’ve put in the miles. Let us help you protect that investment.

🔧 The Marathon Physio

Unsure if your body can handle the next mileage jump? Our Physios can assist you. 

• Gait Analysis: We’ll video your running style to spot inefficiencies that cause shin splints and knee pain.
• Muscle Screen: We identify weak muscles like glutes or tight muscle groups like hamstrings or calf before they become an issue.
• Shoe Check: Bring your trainers—we’ll make sure they aren’t the cause of your issues.
• Niggle: Don’t sit on a niggle. As mentioned earlier, get it sorted early. We can help you.

💆‍♂️ Sports Massage: Recovery is Training

As your mileage peaks, your muscles accumulate micro-trauma and tension. Sports massage isn’t a luxury during marathon training; it’s maintenance.

• Flush Toxins: Speed up recovery between long runs by increasing blood flow.
• Restore Range of Motion: Loosen tight calves and hips that ruin your running form.
• Mental Reset: Take an hour to de-stress and let us do the work.

Don’t leave your race day to chance.

Whether you need a quick tune-up or a deep-tissue flush, the team at Covent Garden Physio is here to get you to the Mall on April 26th.

020 3161 4646 or info@coventgardenphysio.com

Meet Your Support Crew

Our team combines clinical expertise with elite sporting backgrounds, from former professional footballers to specialists supporting West End performers. Whether you need a biomechanical assessment or deep tissue work, we have the right expert to get you to the finish line.

👉 Meet the full team here

Thanks for reading, and Happy training!

Kevin Kong

Clinic Director