Staying Healthy on your Road to the Chicago Marathon
Summer has officially arrived in Chicago—and with it, the trails, lakefront, and neighborhood streets are filling up with runners preparing for one of the biggest races of the year: the Bank of America Chicago Marathon. Whether you're a first-time marathoner or a seasoned vet aiming for a PR, now is the time to lock in your training plan, stay consistent, and take the right steps to reduce your risk of injury along the way.
The Chicago Marathon is on October 12th this year! Most training plans are 18 weeks, so next week, June 9th - 15th, is week 1!
Building Your Marathon Training Foundation
Most marathoners follow a structured training plan that includes a mix of:
Speed workouts
Tempo runs
Easy runs
Rest days
These elements work together to gradually build endurance, speed, and resilience over time. But marathon training is demanding, and as mileage increases, so does the risk of injury. So how do you stay healthy while logging those summer miles?
4 Ways to Reduce Your Risk of Injury While Training
While no strategy guarantees you’ll stay injury-free, here are four proven ways to lower your risk and train smarter:
1. Warm Up and Cool Down, Every Time
A solid dynamic warm-up gets your body primed for running. Think: leg swings, lunges, high knees, side steps, and light jogging. These movements activate your muscles and prepare your joints for impact. After your run, shift into static stretching to improve flexibility and aid recovery.
2. Progress Gradually
One of the most common training mistakes is ramping up too quickly. A good rule of thumb? Increase weekly mileage by no more than 10%. Research published in the Journal of Orthopaedic & Sports Physical Therapy shows runners who increased mileage by 30% or more had a significantly higher injury risk. Slow and steady progress gives your body time to adapt to added stress.
3. Incorporate Strength Training
Strength training is essential—but often overlooked. Target areas like the quads, hamstrings, glutes, calves, and core to improve running economy, stability, and durability. Just two sessions a week can make a noticeable difference in performance and injury prevention.
4. Listen to Your Body
Soreness is normal. Persistent pain, unusual fatigue, or tightness that worsens with activity? That’s your body asking for rest or help. Don’t ignore these signals. Adjust your training or take a rest day if needed. Recovery is just as important as the workouts themselves.
Need Help Staying Healthy This Training Season?
If you’re increasing your mileage this summer and want to stay injury-free, Physio Chicago is here to help. Whether you’re looking to improve performance or manage a nagging running-related issue, our team of physical therapists specializes in helping runners keep going strong.
We’re conveniently located in the Old Irving Park and Bucktown neighborhoods on Chicago’s north side—just minutes from Jefferson Park, Irving Park, Albany Park, Belmont Craigan Logan Square, Portage Park, Wicker Park, Humboldt Park, Ukrainian Village, Lincoln Park and more.
Reach out today to book an evaluation or ask a question. Let’s make this your strongest season yet.
