Pre-Marathon Physiotherapy: 10 Days Out From the London Marathon - What You Should (and Shouldn't) Be Doing Right Now

The TCS London Marathon is just 10 days away. If you've been training for months, the temptation right now is to push harder. Don't. The next two weeks aren't about building fitness - they're about protecting what you've already built.

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Why the Taper Matters More Than You Think

By now, the hard work is done. Your long runs are behind you. Your body has banked the miles. The biggest mistake we see at Fit2Go in the weeks before a marathon?

Runners panicking and cramming in extra sessions.

The taper period - typically the final 2-3 weeks before race day - is where your body repairs micro-damage and replenishes energy stores; adapting to the training load you've put it through. Cut your weekly mileage by around 40–60%, keep the intensity light, and trust the process.

This is where races are won or lost. Not on the start line - in the final weeks of preparation.

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"Something Hurts" - What to Do Right Now

If you're feeling a niggle, now is the time to act - not race day. Three weeks is enough time to assess, treat, and manage most soft tissue issues before they derail your race.

Brodie Howatson, Consultant Physiotherapist & Co-Founder of Fit2Go, explains:

"We see a spike in runners coming in during April with issues they've been ignoring for weeks. A tight calf, a sore Achilles, lateral knee pain - these are all things we can work with at this stage if we catch them early enough. What we can't fix is a tendon that's been loaded through pain for another three weeks without treatment."

Common pre-marathon complaints we treat include:

Achilles tendinopathy 

Often driven by a spike in training volume or inadequate calf strength

Runner's knee (patellofemoral pain) 

Frequently linked to hip and glute weakness rather than the knee itself

ITB syndrome 

Lateral knee pain that tends to worsen on longer runs

Plantar fascia irritation 

Heel or arch pain, particularly first thing in the morning

Shin splints (medial tibial stress syndrome) 

Often a sign of overload or poor biomechanics

If any of these sound familiar, don't wait. A targeted pre-marathon physiotherapy assessment at Fit2Go now could be the difference between finishing strong and not finishing at all.

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Pre-Marathon Physiotherapy: Treatments That Can Help in the Final Weeks

James Tomlinson, Consultant Physiotherapist & Co-Founder, adds:

"At this stage, we're not trying to rebuild someone's training programme. We're problem-solving. What's the limiting factor? Is it a mobility restriction, a strength deficit, a tissue overload issue? Once we know that, we can target treatment precisely - and three weeks is plenty of time to make a real difference."

At Fit2Go, our marathon preparation support includes:

Tecar Therapy

This deep-tissue technology creates a diathermic effect that accelerates cellular metabolism and healing. It's particularly effective for tight calves, hamstrings, and Achilles issues in the taper phase, helping tissue recover faster than manual therapy alone.

Shockwave Therapy

For chronic tendon problems that have been lingering through training, shockwave can break down excess scar tissue and stimulate regeneration. If you've been nursing an Achilles or plantar fascia issue, this is worth considering now rather than hoping it holds up on the day.

Ultrasound-Guided Assessment 

If there's any doubt about what's going on, James Tomlinson - one of our Consultant Physiotherapists - can use AI-powered diagnostic ultrasound to visualise the tissue in real time. There's no guesswork, and no waiting for scan referrals - instead you receive immediate answers in-clinic before you leave.

Hands-On Physiotherapy

Joint mobilisations, soft tissue release, K-taping, and targeted manual work to address specific restrictions and get you moving freely.

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The Pre-Marathon Checklist You Didn't Know You Needed

Beyond injury management, here are the things our physios recommend in the final two weeks:

Reduce volume, maintain some intensity. Drop your mileage significantly but keep a couple of short, pace-specific sessions in the mix. This keeps your neuromuscular system sharp without adding fatigue.

Prioritise sleep. This is your body's primary recovery tool. Aim for 7–9 hours per night, and don't underestimate the impact of sleep quality on tissue repair and immune function.

Dial in your race-day nutrition now. Don't try anything new on race day. Your hydration strategy (inc gels) and pre-race meal should all be tested and locked in by now.

Do a dress rehearsal. Run a short session in your full race-day kit - shoes, socks, shorts, top, everything. Contrary to popular belief, chafing at mile 20 is preventable.

Look after your feet. Trim your toenails, check your trainers for wear, and if you've had any foot or lower limb issues, consider whether custom orthotics or a biomechanical assessment could help. We offer both at Fit2Go.

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Know Your Body Before Race Day - The Body Screen

If you've been training hard and want a clear, data-driven picture of where your body is right now, our award-winning Body Screen assessment is designed exactly for this.

It highlights 28 areas of the body on a traffic light system, identifying hidden weaknesses, imbalances, and injury risks that you may not feel yet but that could surface under the sustained load of 26.2 miles.

It's quick, it's thorough, and it gives you and our team a precise roadmap for the final weeks - so you can toe the line knowing exactly where you stand.

📍 Don't Leave It to Chance

Whether you're chasing a PB or running your first marathon, the next two weeks matter.

If something doesn't feel right, get it looked at. If everything feels fine, a pre-race MOT can give you confidence that your body is ready for what you're about to ask of it.

Our Fit2Go clinics are in West Bridgford and East Leake, supporting runners across Nottingham and the East Midlands.

👉 Book your pre-marathon assessment at www.fit2goclinic.co.uk