For those people who are training for a spring marathon or half marathon, here’s a few tips to help you survive the miles ahead while avoiding injuries that could force you into becoming a spectator rather than a runner.

1. LISTEN TO YOUR BODY: Your body knows best. If you feel physically over tired and in any way ill, then don’t force yourself out to run. That doesn’t mean disregard your schedule – just use your common sense!

2. USE AND FOLLOW A SENSIBLE SCHEDULE: Make sure your schedule is realistic for you and the level you are. Yes, it’s a target and it will stretch you but it must be achievable too. Do not over-train because that’s when you will get injuries or ill.

3. USE PROPER RUNNING SHOES: Get advice on what type of shoes you need for your gait and don’t use brand new shoes for the day of your race. Run them in first and make sure they fit properly. Remember you’ll need to replace them when you’ve clocked up around 400-500 miles. Don’t run in worn out shoes because you’ll probably get injured.

4. PREPARE YOUR MUSCLES AND REPAIR YOUR MUSCLES: Warm up and stretch properly – static or dynamic pre and post run. Avoid getting injured!

5. GET TO KNOW A PRACTITIONER: Take advice on ways to help reduce the risk of getting injured as part of your training and recovery plan.

6. STAY HYDRATED: Make sure you drink enough water pre, post and during your running – especially if you are following a schedule where you’ll be running up to six days a week. Staying hydrated will keep you at your most efficient.

7. PAY ATTENTION TO NUTRITION: Keep yourself properly fuelled during intense training or you risk getting over fatigued and that can lead to injury.

8. SLEEP: Sleep should be part of your training plan. Training is all about increasing effort and recovery. Sleep is an important ingredient of your recovery and if you don’t get enough sleep you won’t be able to increase your effort without risking injury.

9. SPORTS MASSAGE: Should be part of every runner’s training programme. Massage and soft tissue release can be linked to enhancing your performance by releasing tight muscles and increasing blood circulation. By releasing tight muscles you can avoid injuries through muscle and connective tissue inflammation. Common running injuries including ITB Syndrome, Shin Splints, Achilles Tendinopathy and Plantar Fasciitis could all be avoided by taking proper care of yourself through regular sports massage. It can also help you recover if you are unlucky enough to get injured. Rehabilitation in conjunction with medical treatment/sports therapy, deep tissue work can all help towards a faster recovery. But you could avoid the need for re-hab if you include massage in your programme.

Enjoy your training over the next months and weeks and by following these tips you’ll get to the start line fully prepared for the big day.