Kurt Swaton, PT, DPT
Orthopedic Physical Therapist
Whether you’re preparing for your first 5K or building toward a marathon, it’s easy to focus on the miles. How far did you run? How fast? Are you keeping up with your training plan?
Those numbers tell part of the story. Strength, recovery, and how your body responds to training matter too.
You don’t need to wait until something hurts to see a physical therapist. PT can help you prepare for the demands of running, build strength with a clear purpose, and address concerns before they become bigger obstacles.
Here are some practical ways to approach your training and give yourself a stronger foundation for the miles ahead.
Physical Therapy Can Start Before an Injury
Many runners think of physical therapy as something they need after an injury. But you can also see a PT when you’re feeling good and want guidance on preparing for a new goal.
A physical therapist can assess your strength, mobility, balance, and movement, then help you understand how those findings relate to your running. From there, you can work on exercises and activity adjustments that fit your experience, current ability, and goals.
That can be useful if you’re:
- Starting running for the first time.
- Preparing for a longer race distance.
- Returning after a break.
- Unsure how to add strength training.
- Concerned about a previous injury.
- Noticing an ache that keeps coming back.
Build Mileage Around Your Starting Point
A training plan should account for what you’ve been doing consistently, not just the distance you hope to finish on race day.
Give your body time to adapt as you increase your running. Mileage, speed, hills, and frequency all affect how demanding a week feels. Adding more of several at once can create a much bigger change than your mileage total suggests.
You may have heard of the “10% rule” for increasing weekly mileage. A percentage can be a planning reference, but it isn’t a universal safety rule. Your recent training, injury history, fatigue, and response to each run deserve attention too.
Pay attention to how you feel during the run, later that day, and the following morning. If you’re struggling to recover between sessions or symptoms are building, your plan may need an adjustment.
Run/Walk Intervals Count
If you’re new to running or returning after time away, alternating running and walking can help you find a manageable starting point.
For some runners, that might mean three minutes of running followed by one minute of walking. Others may need shorter running intervals or longer walking breaks. The right starting point is one you can tolerate comfortably and repeat consistently.
Planning an easy session around time on your feet can also help you avoid chasing a distance or pace that doesn’t match where you are yet.
Don't Chase Missed Miles
Missing one day won’t make or break your race preparation. Trying to squeeze those miles into the next workout can make that session more demanding than intended.
Consistency develops over weeks and months. Give yourself room to adjust when work, family, illness, or fatigue interrupts the schedule.
Make Strength Training Part of Your Running Routine
Running repeatedly asks you to support and control your body on one leg. Strength training can help you develop the capacity to handle those repeated demands.
Your routine doesn’t need to be complicated. A few appropriate exercises performed consistently can be a useful place to start.
Areas to consider include:
- Calves and lower legs: Build strength in the muscles that help support and propel you with each stride.
- Hips and glutes: Develop strength and control around the pelvis and hips.
- Hamstrings and the back of your body: Include movements that strengthen the muscles involved in supporting and moving you forward.
- Single-leg strength and balance: Practice controlling movement while supporting yourself on one leg.
Depending on your needs, exercises might include calf raises, step-ups, hip-hinge movements, and supported single-leg exercises. These are examples, rather than a workout that every runner should follow.
Hip mobility matters too, including your ability to move through and control rotation. A PT can help determine what needs attention and choose exercises that fit your body.
Start with a routine you can perform well and maintain. Then adjust the resistance, difficulty, and volume as your capacity improves.
Give Recovery a Place in Your Plan
Keep Easy Runs Easy
For an easy or recovery effort, you should generally be able to hold a conversation without feeling out of breath. If every run becomes a pace test, it can be harder to recover between demanding sessions.
Allow the purpose of the workout to guide the effort, even when that means running more slowly than you expected.
Take Rest Days Seriously
Rest days give you a break from the repeated demands of running. Build them into your schedule rather than waiting until you’re exhausted or something hurts.
Sleep, adequate food, and fluids also support recovery. You don’t need the newest recovery device to give those basics attention.
Allow Time After a Big Race
Finishing a marathon or another demanding event doesn’t mean your body is ready to resume hard training immediately.
Allow a recovery period that reflects the distance, effort, your experience, and how you’re feeling. A return to comfortable daily activity or the absence of soreness doesn’t automatically mean you’re ready for another demanding workout.
If you’re unsure how to resume training, a physical therapist can help you plan a gradual return.
Keep Race Week Familiar
The final days before a race are a time to trust the preparation you’ve already done.
Avoid trying to make up missed training with a last-minute hard workout. Stick with shoes, a warm-up, and a fueling approach you’ve used successfully in training.
Adjust your expectations to the conditions too. A pace that feels comfortable on one day may feel much harder in warmer weather or on a different course.
If an ache is making you question whether you should race, get guidance before the starting line. Race-day excitement doesn’t tell you whether a symptom is safe to push through.
Get Help When an Ache Keeps Returning
An occasional sore muscle and a persistent problem aren’t the same thing. Pay attention when pain:
- Returns repeatedly during or after runs.
- Gets worse as you continue.
- Changes your stride or makes you limp.
- Doesn’t settle with rest.
- Keeps interfering with your training.
You don’t have to wait until you can’t run at all to ask for help.
A physical therapist can assess your symptoms, discuss changes to your activity, and build a plan around your goals. If you’re recovering from an injury, that plan can include a gradual return to running based on your current recovery rather than where your old training schedule says you should be.
Frequently Asked Questions
Can I see a physical therapist if I'm not injured?
Yes. You can see a PT for guidance on strength, mobility, balance, and preparing for the demands of running. An assessment can help you identify areas to work on and choose exercises that fit your goals, even when nothing hurts.
How can physical therapy help runners reduce injury risk?
A physical therapist can assess your current abilities, discuss your training and injury history, and help you build an individualized plan. That may include progressive strengthening, mobility work, and adjustments to your running. The goal is to improve your capacity for activity and address concerns early, although no approach can prevent every injury.
How quickly should I increase my running mileage?
There isn’t one percentage that is appropriate for every runner. Your starting mileage, recent consistency, workout intensity, recovery, and injury history all matter. Build gradually and reassess if fatigue or symptoms are accumulating rather than treating a weekly percentage as a guarantee of safety.
What strength exercises should runners do?
Many runners benefit from work for the calves, hips, glutes, and hamstrings, along with single-leg strength and balance exercises. Calf raises, step-ups, and hip-hinge movements are examples. The best choices and level of resistance depend on your current ability, symptoms, and training demands.
Are walking breaks useful when training for a race?
Yes. Planned walking breaks can help you manage effort while building time on your feet, especially when you’re starting out or returning after a break. Adjust the running and walking intervals to a level you can tolerate and repeat consistently.
When should I see a PT for running pain?
Consider an assessment when pain keeps returning, worsens during your run, changes your stride, or does not settle with rest. You don’t have to wait until you are unable to run. Getting guidance can help you understand your symptoms and decide how to adjust your activity.
How much time should I take off after a marathon?
Recovery needs vary with the effort, your training background, symptoms, and overall recovery. Allow time before returning to hard workouts, and resume activity gradually. If you have persistent pain or aren’t sure how to progress, get individualized guidance rather than following a fixed timeline.
Get Guidance for the Miles Ahead
You don’t need to have an injury or a race on the calendar to benefit from a conversation about your running.
Whether you want to build strength, prepare for longer distances, return after time away, or address an ache that won’t go away, Sol Physical Therapy can help you understand your starting point and work toward your goals.
Request an appointment with our team in Tucson to discuss your running and what you’d like to do next.
Kurt Swaton, PT, DPT
Kurt is a former collegiate cross country and track athlete with nearly 20 years of running experience. He enjoys helping fellow runners manage pain and return to running, taking a patient-centered approach to care. He also treats a wide range of orthopedic conditions and specializes in dry needling.
In his free time, Kurt enjoys running and hiking with his girlfriend, spending time with his two cats, cooking, reading, and playing video games.
