For many in the UK, marathon training is in full flow. In the build up to your event your training volume and intensity will generally increase as will your susceptibility to more aches and pains – niggles.

Making the time prior to your session to complete a 10 minute progressive warm up routine incorporating dynamic stretching, muscle activation work using bands and focused running drills, is a really useful opportunity to tune-in to how your body feels and most importantly, prime your body for the session ahead to prevent these aches and niggles.

During peak training, maintenance is key – self massage, stretching, REST! Remember rest is where the adaptation to your work is taking place. Getting quality sleep, keeping up good nutrition habits and keeping stressors low, puts the body in recovery mode - helpful for healing and overcoming any potential niggles.

If you're dealing with a niggle, don’t be afraid to adapt your training plan. Slightly less training volume/stress for a session or two is much better than an injury that results in a significant period of zero training. Learn to listen to your body. Training is tough but it shouldn't be painful! This is when a coach is invaluable, to manage or adapt your training, but also to advise on any exercises you can do to mobilise, activate or strengthen particular muscle groups that could be a contributing factor.

Of course, the best solution is prevention, achieved by a steady build-up of training load, strength and conditioning work, and ensuring you recover well. This is the approach we take at DD Triathlon Coaching to get our athletes to the start line in the best condition possible. If you’re looking for extra guidance on your training, we’d love to hear from you.