Marathon Risks: What You Need to Know Before You Run

Running a marathon sounds like a huge achievement, but it comes with real marathon risks, serious physical demands that can lead to injury or health emergencies, especially for older athletes. It’s not just about training harder—it’s about understanding what your body is going through. For senior runners, those risks don’t disappear with experience; they change shape. Heart strain, dehydration, muscle tears, and joint wear aren’t just possibilities—they’re documented outcomes in studies of runners over 50.

One of the biggest running injuries, common physical damage from repetitive stress during long-distance running isn’t a sudden crash—it’s slow, quiet damage. Shin splints, plantar fasciitis, and stress fractures often show up months after you’ve started training. And if you’re wearing worn-out shoes or running on hard pavement every day, you’re stacking the odds against yourself. The marathon training, the structured plan of increasing mileage and recovery to prepare for a 26.2-mile race many follow doesn’t account for age-related recovery delays. Your muscles don’t bounce back like they did at 25. Rest isn’t optional—it’s part of the plan.

Hydration and electrolyte balance are another hidden danger. Many runners think drinking water is enough, but low sodium levels can cause confusion, nausea, and even seizures. This isn’t rare—it happens in nearly 1 in 10 marathon finishers over 50. And while the finish line feels like victory, your heart is working harder than it has in years. A 2023 study in the British Journal of Sports Medicine found that senior runners had a 3x higher chance of abnormal heart rhythms during a marathon than younger ones. That doesn’t mean you shouldn’t run. It means you need to know your limits, get checked before you start, and listen to your body when it says stop.

What you’ll find below are real stories and practical advice from senior athletes who’ve faced these risks head-on. From how to spot early warning signs of injury to choosing the right shoes and pacing yourself without burning out, these posts give you the tools to run smarter—not harder. No fluff. No hype. Just what works for people your age, on the roads of Nottinghamshire and beyond.