Running a marathon is an incredible achievement, but the long distance puts a lot of stress on your body. Injuries like shin splints, runner’s knee, and Achilles pain are common — yet many can be avoided with the right care.
The key is to train smart and progress gradually. Avoid ramping up mileage too quickly — increasing by no more than 10% per week helps your body adapt safely.
Never skip your warm-up and cool-down. Just 5–10 minutes of dynamic movements before running and light jogging plus stretching after can make a huge difference in preventing strains.
Equally important are rest and recovery. Taking rest days, mixing in cross-training, and adding a little strength work can keep your joints and muscles strong for the long haul.
And of course, don’t forget your shoes. Proper footwear with good support, replaced regularly, is one of the simplest ways to prevent injuries.
Recovery with
Pernaton
After long runs, your body deserves relief.
Pernaton massage gels are enriched with natural glucosamine, chondroitin, hyaluronic acid, and essential oils — a unique combination that nourishes joints, eases stiffness, and supports mobility. The warming and cooling action provides lasting comfort for sore muscles, helping you recover faster and train smarter.
With smart preparation, the right gear, and a
little extra recovery support from Pernaton, you can enjoy the marathon experience while keeping injuries at bay.
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