10/13/2026
Training consistently will get you to the start line of the ASICS strong and ready. However, as mileage goes up, you may be experiencing some nagging aches or feeling you aren’t fully recovered before the next workout.
Don’t worry! Your marathon goal isn’t over, but identifying trouble spots early can help prevent future issues.
BUILD AND TAPER: What goes up, must come down. That goes for mileage too. LARR training plans follow a schedule where mileage builds slowly each week (about 10%). Then every 3-4 weeks, we taper - meaning we cut back mileage significantly. Allowing your body and hormones time to recover and rebuild.
COMMIT TO STRETCHING: We know we need to stretch, but many of us put it off till “later”. Taking time to stretch is an important part of recovery and healthy muscle development. Make it part of your daily routine - it can be after a run, when you wake up, or just before bed. Your muscles will thank you.
ADD STRENGTH WORK: Muscle imbalance and poor posture impacts running/walking form. Developing a strength routine - even with basic body weight exercises - can greatly improve form. Add it a few days a week (bonus: add some stretches afterwards for a double-whammy)
CHECK YOUR EQUIPMENT: Are your shoes the right fit? Are they from 3 years ago? Sometimes the simplest solution to aches in your feet, knees, or hips, is a change in footwear. Visit a specialty running store to get fitted properly.
DON'T IGNORE PAIN: Pain is not weakness leaving your body - it can be an indication something is wrong. The solution may be taking a day off or it could mean a visit to the doctor. Losing a few days to recover and treat an injury won’t destroy your fitness - ignoring it might. Remember, you’ll come back healthier and you can often substitute miles with cardio on a bike or in a pool.
This Thursday, the LARR Online Coach Chat will focus on preventing injury - follow for details.
