Whether you’re training for your first 5K or taking on the full 26.2 miles, preparing for the Long Beach Marathon is a rewarding challenge. But without the right support, even experienced runners can get derailed by overuse injuries, fatigue, or burnout.
At Bixby Knolls Wellness Center, we work with runners of all levels to help them stay strong, mobile, and injury-free. Located just minutes from some of Long Beach’s most popular running routes, our team offers chiropractic care, massage therapy, and movement support tailored specifically for active bodies.
In this guide, we’re sharing practical, evidence-based tips to help you train smarter, recover better, and make it to race day feeling your best.
Start with a smart training plan
The foundation of an injury-free marathon is a thoughtful training strategy. It’s tempting to push hard, especially when motivation is high, but more isn’t always better—especially for your joints, muscles, and connective tissues.
- Increase gradually (the 10% rule): Avoid increasing your weekly mileage by more than 10% at a time. This gives your body time to adapt and reduces the risk of overuse injuries like shin splints, stress fractures, and runner’s knee.
- Build in recovery days: Rest is where progress happens. Your muscles repair, your nervous system resets, and your body gets stronger. Schedule at least one full rest day per week, and use lower-impact days for active recovery like walking or gentle yoga.
- Incorporate cross-training: Activities like cycling, swimming, and Pilates can boost cardiovascular fitness while giving your running muscles a break. Strength training also supports joint stability and helps correct imbalances.
- Pay attention to warning signs: Discomfort, stiffness, or soreness that doesn’t go away with rest may be an early sign of a developing issue. Catching and addressing small problems early can prevent them from turning into major setbacks.
Smart, sustainable training doesn’t just help you avoid injury. It sets you up for a stronger race and faster recovery.
Prioritize warm-ups and mobility work
Jumping straight into your run without preparing your body is one of the fastest ways to invite strain or injury. A proper warm-up doesn’t take long, but it sets the tone for how your muscles, joints, and nervous system respond to movement.
- Start with dynamic stretches: Before your run, use active movements to get your blood flowing and loosen up your muscles. Leg swings, arm circles, walking lunges, and high knees are great options.
- Include mobility exercises: Pay special attention to your hips, ankles, and spine—key areas for efficient running mechanics. Gentle joint circles, controlled movements, and band work can improve range of motion and reduce compensation patterns.
- Foam roll consistently: A few minutes of foam rolling before or after your runs can help release tight muscles, reduce soreness, and improve tissue quality over time. Focus on calves, quads, hamstrings, and glutes.
(Need help building a mobility routine? We offer one-on-one personal training sessions designed to improve mobility, support recovery, and reduce injury risk for runners of all levels.)
Watch your form and posture
Running may seem like a natural movement, but small issues in your form can lead to big problems over time—especially as your mileage increases. Paying attention to your posture and technique can help prevent common overuse injuries and improve overall efficiency.
- Avoid overstriding: Reaching too far with your front foot puts extra stress on your knees and hips. Aim for shorter, quicker strides with your feet landing beneath your center of gravity.
- Keep your alignment in check: Hunched shoulders, a forward-leaning head, or a tilted pelvis can all contribute to imbalances that increase injury risk. Focus on a tall, relaxed posture with a slight forward lean from the ankles.
- Form matters off the road, too: Your daily posture—at your desk, in your car, even while sleeping—can impact your running mechanics. Tight hips or a misaligned spine can create compensation patterns that carry over into your stride.
- Consider chiropractic care: At Bixby Knolls Wellness Center, our chiropractors help runners improve spinal alignment, correct imbalances, and reduce the risk of compensation-related injuries. Regular adjustments can support smoother movement and better postural awareness.
Small adjustments to your running form and overall posture can make a big difference in how your body feels during and after training.
Use bodywork to stay loose and recover faster
Incorporating massage therapy into your marathon training routine isn’t just a luxury—it’s a smart strategy for staying strong, flexible, and injury-free. Regular massage can help relieve muscle tension, improve circulation, and speed up recovery between runs, making it easier to stick to your plan without setbacks.
For runners, common areas of tightness include the hamstrings, calves, hip flexors, glutes, and lower back. Focused massage in these regions can restore mobility, reduce soreness, and prevent compensatory strain that may lead to overuse injuries.
The timing of your massage also matters. Before race day, a lighter, more stimulating massage helps boost circulation and prepare your muscles without over-relaxing them. After your event, a deeper, more restorative approach supports muscle repair, reduces inflammation, and encourages faster recovery.
At Bixby Knolls Wellness Center, our licensed massage therapists are trained in evidence-based techniques tailored for athletes. Whether you’re looking for sports massage, deep tissue work, or a gentler recovery session, we customize each treatment to your needs and your training cycle.
Explore our massage therapy services to learn how we can support you through every mile of your training.
Pay attention to feet, hydration, and gear
Small adjustments in your gear and habits can make a big difference in how your body feels during marathon training:
- Replace worn-out shoes: Most running shoes last between 300-500 miles. If your soles are worn down or you’ve lost arch support, it’s time for a new pair to help prevent joint stress and overuse injuries.
- Stay hydrated: Drink water before, during, and after long runs to maintain energy, reduce cramping, and support recovery. For longer efforts, consider adding electrolytes.
- Address foot issues early: Blisters, arch pain, or tight calves might seem minor, but can quickly lead to bigger problems if left unaddressed.
- Consider a gait assessment: If you’re dealing with recurring pain or discomfort, a professional analysis of your running mechanics can help identify and correct the root cause.
Get professional support when something feels off
Training for a marathon puts real demands on your body, and it’s normal to feel occasional tightness or fatigue along the way. But persistent discomfort—like knee pain, shin splints, or hip stiffness—shouldn’t be brushed off. These small warning signs often signal deeper imbalances or overuse that, if ignored, can lead to injury and time off the road.
Instead of pushing through pain, listen to your body and seek support early.
At Bixby Knolls Wellness Center, we take an integrated, personalized approach to running wellness. Whether you need targeted chiropractic adjustments, evidence-based bodywork, or support with mobility and strength, we’re here to help you train smarter and recover stronger.
Fill out a form or give us a call to request your appointment today.
Long Beach runner resources
Before you go, here are a few local resources to make the most of your training:
- Long Beach Marathon website: Official race info, course maps, and registration
- Long Beach Running Club: A friendly, community-based group for social runners, new racers, and everyone in between. Find them on Instagram for meetups and event updates.
- AREC (A Running Experience Club): One of Long Beach’s most established running clubs, offering group runs and training support for all experience levels.
Training with a local group or joining a club is a great way to stay motivated, meet fellow runners, and enjoy the journey to race day.
Happy running!
