The last thing you want to do is put in weeks and weeks of training and end up injured on race day. So it’s important to try and stay as healthy as possible. Ironically, overtraining is probably the biggest cause of injury when marathon training.

Overtraininggenerally occurs when overly ambitious or dedicated runners train too fast, too hard and/or too long without adequate recovery. Warning signs include:

• leg soreness
• muscle/joint pain
• feeling tired or without energy
• insomnia
• headaches, and
• sudden susceptibility to common illnesses.

In addition, many overtrained runners also notice they suddenly can’t run as far as they previously could, or that their times are slower than normal.

To lessen the chance of injuries striking you, make sure you eat well and get plenty of rest. You should always wear properly fitting shoes in good condition, and never ignore aches and pains. It’s also a good idea to stretch regularly and avoid running on hard surfaces. Weekly or monthly massages during your training also help with muscle fatigue and soreness. If you have any questions or concerns about your training and possible injuries, consult your physician for his/her input.

To avoid overtraining:

• don't build up your mileage too rapidly
• don't forget to incorporate enough rest/easy days.
• don't ignore aches and pains
  
• don't train inconsistently
• don't run too fast during your long runs
• stay away from concrete
• stretch!
• eat a healthy diet
• wear the proper shoes
• follow your training plan
  

If you simply follow the marathon plan you’ve selected, you’re not likely to overtrain. Still, injuries can happen. (See Common Injuries.)