Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Why niggles crop up
High running mileage loads the legs, hips and feet repeatedly, so tightness and minor niggles are common as the body adapts. Problems tend to appear when mileage ramps up too fast, with too much hard running, worn shoes, or not enough recovery. The classic causes of training setbacks are doing too much too soon and ignoring early warning signs.
Managing training sensibly
Building mileage gradually, including easier runs and rest days, rotating decent shoes, and not piling on distance and speed at once all reduce niggles. Pay attention to how your body responds, and address minor niggles early rather than running through worsening pain. A structured plan, and a professional assessment for anything persistent, helps you train smart and reach race day healthy.
Where massage fits
Massage can ease the muscle tightness that builds across a marathon training block, helping the legs feel fresher and supporting recovery between runs, which many runners value. Time deeper work away from key long runs and the race. Sharp pain, a pinpoint bone pain, a niggle that worsens or does not settle, or anything affecting your gait should be assessed rather than trained through.
Key takeaways
- High mileage makes niggles common as the body adapts
- Build gradually, include rest, and rotate good shoes
- Address niggles early; do not run through worsening pain
- Massage aids recovery; assess sharp or bone pain
Frequently asked questions
Are aches normal during marathon training?
Some tightness and minor niggles are common as the body adapts to high mileage. The key is building up gradually and addressing niggles early rather than running through worsening pain.
When should a marathon training niggle be checked?
Sharp pain, pinpoint bone pain, a niggle that worsens or does not settle, or anything affecting your gait should be assessed rather than trained through, to avoid a bigger setback.