Why January Is ‘Prehab’ Month for This Year’s London Marathon

The ballot results are out. The excitement is real. You’ve told everyone you’re running it, mentally picked your finish-line photo pose, and maybe even bought new trainers already.

But before training mileage ramps up and your weekends start revolving around long runs, there’s something smart runners do in January that most people skip.

They focus on prehab, not rehab (what you do when you’re already injured). Prehab is about getting your body ready before problems show up. And when it comes to marathon training, that can make the difference between cruising into spring strong… or Googling “why do my shins hate me?” by March.

Marathon Training Is a Shock to the System

Even if you’ve been running consistently, marathon training is a different level of demand. Your weekly mileage increases, your long runs stretch further, and recovery becomes just as important as the miles themselves.

That sudden jump in load exposes weaknesses you might not have noticed before. Tight calves, wobbly hips, stiff ankles, and poor foot control: these things can tick along quietly at lower mileage. But once the volume builds, they get louder.

One of the most common outcomes? Shin splints.

They’re not just random bad luck. More often than not, they’re linked to how your body handles impact and how efficiently you run. That’s why early support from a sports physio London specialist can change the course of your entire training block.

Why Gait Mechanics Matter So Much

Every time your foot hits the ground while running, forces travel up through your ankle, shin, knee, and hip. Multiply that by thousands of steps per run, several times a week, and you can see why mechanics matter.

If your hips aren’t stable, your knees may collapse inward. If your ankles lack strength or mobility, your lower legs absorb more stress than they should. If your stride pattern is inefficient, certain muscles get overloaded while others underperform.

You might not feel pain now but marathon training has a way of magnifying these small inefficiencies. That’s where stepping into a physiotherapy clinic early in the season becomes a game-changer.

What a Running Gait Analysis Actually Helps With

A professional gait analysis looks at how you run under real conditions. Your physio assesses posture, stride length, foot strike, hip control, and how your joints move together.

The goal isn’t to change your natural style overnight; it’s to improve efficiency and reduce unnecessary stress.

Working with a running physio London expert, you might:

• Strengthen muscles that aren’t pulling their weight

• Improve ankle and hip mobility

• Adjust cadence or stride patterns

• Learn drills that reinforce better movement

• Address old injuries that still influence how you run

These tweaks may feel small, but over a 16-week training block, they add up in a big way.

Why January Timing Is So Important

January sits in the sweet spot. Training is building, but your body isn’t yet overloaded. That means you can make adjustments without fighting through pain or missing key runs.

Leave it until March, and you’re trying to fix problems while still keeping mileage high which is much harder.

Adding recovery strategies early helps too. Regular marathon sports massage can reduce muscle tightness, improve circulation, and help you bounce back quicker between sessions, so niggles don’t spiral into full injuries.

Train Like an Athlete Because You Are One

You don’t have to be elite to treat your body like it matters. Marathon training places serious demands on your system, and proactive care is what keeps runners consistent.

Prehab isn’t about being cautious; it’s about being smart. It means fewer setbacks, more confidence in your body, and a smoother path toward the start line.

So as your training plan kicks off, consider January your foundation month. Book a running gait analysis at one of our clinics and give your body the support it needs from day one.

Your future self, still running strong and not sidelined with shin pain, will be very glad you did. 

In need of advice and support ahead of this year's London marathon? Contact us today at Ultra Sports Clinic.