EAST PROVIDENCE, RI  — As the official orthopedic partner of Rhode Races events in Newport and Providence, University Orthopedics is proud to support runners at every level—from first-time 5K participants to seasoned marathoners.

Training for a marathon or half-marathon is an exciting challenge, but logging miles every day isn’t always the best approach. In fact, one of the most common mistakes runners make is doing too much, too often, which can lead to fatigue, burnout, and stress injuries.

Nicholas Lemme, MD, and Braidy Shambaugh, DO, say whether you’re preparing for your first race or you’re a seasoned runner, following a balanced training routine can help you improve performance while protecting your joints and muscles.

Mix Up Your Training Routine

Many runners assume that training for a marathon means running every day. However, most experts recommend running three to four days per week instead.

Running five, six, or even seven days a week increases the risk of overuse injuries, such as stress fractures, shin splints, or tendonitis. Giving your body time to recover between runs allows muscles and joints to repair and grow stronger.

Most marathon training programs also include scheduled recovery weeks, which give your body a chance to reset before gradually increasing mileage again.

Don’t Skip Strength Training

Even though distance running focuses heavily on endurance, strength training plays a key role in preventing injuries and improving performance.

Strength exercises help stabilize the muscles around your hips, knees, and ankles—areas that absorb the most impact while running. Incorporating strength workouts a few times per week can improve running efficiency and reduce the risk of injury.

Add Interval Training for Better Endurance

Interval training, often referred to as HIIT (high-intensity interval training), can help improve aerobic capacity and overall fitness.

These workouts involve alternating short bursts of higher intensity with recovery periods. Interval training helps runners build speed and endurance without needing to add excessive mileage.

Cross-Training Protects Your Joints

When training for an endurance event, it’s easy to think every workout must involve running. However, cross-training activities can provide excellent cardiovascular benefits while giving your joints a break.

Consider incorporating activities such as:

• Cycling

• Elliptical training

• Walking

• Swimming

These low-impact exercises help maintain cardio fitness while reducing repetitive stress on your joints.

Vary the Types of Runs You Do

Not all runs should look the same. Mixing different types of workouts into your routine can significantly improve your overall fitness.

Some beneficial run types include:

• Long runs to build endurance

• Hill workouts to strengthen muscles and improve power

• Tempo runs to increase speed and stamina

By varying your training, you challenge your body in new ways and reduce the risk of repetitive stress injuries.

Pace Yourself on Race Day

Race day excitement can make it tempting to start out too fast. Instead, runners should aim for a comfortable “talking pace” early in the race. This pace allows you to maintain steady energy levels and avoid burning out too quickly.

Running with a friend or training partner can also help you stay at a sustainable pace while making the experience more enjoyable.

Remember to Enjoy the Process

Training for a marathon or half-marathon requires dedication, but it should also be enjoyable. Finding ways to make your runs more engaging—such as listening to an audiobook, podcast, or music—can help keep motivation high during long training sessions.

Running with friends or joining a running group can also make training more social and rewarding.

When to Seek Care for Running Injuries

If you experience persistent pain while training, it’s important not to ignore it. Early evaluation by a sports medicine specialist can help diagnose issues before they become more serious injuries.

At University Orthopedics, our specialists help runners of all levels stay active with expert care for sports injuries, overuse injuries, and joint conditions.

Need help recovering from a running injury or improving your performance?
Contact University Orthopedics to schedule an evaluation with a sports medicine specialist.