Every January, thousands of people line up for the Dubai Marathon having trained through some of the year’s most comfortable running weather. And every year, a good number of them arrive at the start line carrying a niggle they hoped would just go away. Sometimes it does. Often it doesn’t, and it turns into the reason they walk the last ten kilometres, or don’t start at all.
Most marathon injuries are not bad luck. They come from predictable patterns: training load rising faster than the body can adapt, weeks with no rest, a pair of shoes with far too many kilometres on them, or old imbalances that never got addressed. The good news is that almost all of it is preventable with a bit of planning.
This guide covers the practical side of staying injury free while building up to 42.2 kilometres in a city that adds its own challenges, heat, humidity even in winter, and long stretches on hard, flat pavement.
What causes most marathon training injuries?
The vast majority of running injuries are overuse injuries, not accidents. They build slowly, over weeks, as tissue is asked to absorb more load than it has adapted to. The usual culprits include:
- Increasing weekly mileage too quickly, the classic guideline is no more than about 10% growth per week
- Skipping strength training, which leaves tendons and stabilising muscles underprepared for repeated impact
- Running every session at the same pace and on the same surface, which loads the same tissues the same way over and over
- Ignoring early symptoms because a training plan says today is a running day
- Old injuries or asymmetries that were never properly rehabilitated
Dubai’s flat, consistent pavements are kind in some ways, no hills to worry about, but they also mean the same muscles and joints take the same repetitive load every single run, which is part of why issues like shin splints and IT band irritation are so common here.
How should training load build up safely?
A sensible marathon build progresses gradually, with a step-back week roughly every third or fourth week where mileage drops by 20 to 30% to let the body absorb the training. Long runs should increase gradually rather than jumping from 16 to 26 kilometres in one week because the calendar suddenly feels tight.
Two strength sessions a week make a real difference. Runners who do some form of resistance training, particularly for the calves, glutes and hip stabilisers, consistently show fewer overuse injuries than those who only run. It doesn’t need to be complicated: squats, step-ups, calf raises and single-leg work cover most of what a runner’s body needs.
What role does recovery play?
Sleep and rest days are where adaptation actually happens, the run itself is just the stimulus. Runners preparing for Dubai often train early, before work, which can quietly erode sleep over months without anyone noticing the pattern. Hydration matters more here than in cooler climates too, even a Dubai winter morning run can involve meaningful fluid loss.
Rest days are not optional extras. A body given no downtime accumulates fatigue that eventually shows up as pain, usually at the worst possible time, six weeks before the race.
What early warning signs should runners not ignore?
Some discomfort is a normal part of marathon training. But certain signals are worth acting on quickly rather than hoping they settle:
- Pain that changes how you run, a limp, favouring one side, shortening your stride
- Pain that is worse the next morning rather than easing off
- A specific point of tenderness you can press on and reproduce the pain
- Swelling around a joint or tendon
- Pain that starts earlier and earlier in each run as the weeks go on
A Dubai physiotherapist offering sports injury physiotherapy for runners will usually be able to tell within one assessment whether something is a normal training ache or the start of a real problem, and that distinction is the difference between a two-week fix and a two-month setback.
Should runners get a physio check before race day?
A pre-race assessment, ideally 6 to 8 weeks out, gives enough time to address anything that shows up without disrupting the final taper. It usually covers running mechanics, strength imbalances, footwear, and any old injuries that might resurface under marathon load. Catching a developing issue at week 10 of a 16 week plan is far easier to manage than discovering it at week 15.
Frequently asked questions
How many weeks does it take to prepare for the Dubai Marathon?
Most runners need 16 to 20 weeks to build up safely, longer if starting from a low weekly mileage base or coming back after time off.
Is it normal to feel some soreness during marathon training?
Mild muscle soreness after long runs is normal, especially early on. Sharp, localised, or worsening pain is not and should be checked.
Can strength training slow down my running progress?
No, done properly it protects the tissues doing the impact work and tends to improve running economy over the course of a training block.
What should I do if pain shows up two weeks before the marathon?
See a physiotherapist immediately rather than resting blindly or pushing through. A focused assessment can often clarify whether it’s safe to run and how to manage the final days.
Does Dubai’s heat increase injury risk during training?
Indirectly, yes. Heat and dehydration affect muscle function and fatigue faster, which can change running form and increase strain on tendons and joints over a long run.
If you’re building towards the Dubai Marathon and want a professional eye on your training before something small turns into something that keeps you off the start line, you can book a session here.
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Marcos Jusdado is a physiotherapist and osteopath at Kinesis Clinic, Vida Emirates Hills, in the heart of Dubai. With 9 years of experience and over 12,000 sessions, he specialises in sport physiotherapy, functional neurology (P-DTR), vestibular rehabilitation and chronic pain, working with everyone from busy professionals to competitive athletes. His approach focuses on finding the root cause of pain rather than just treating the symptoms, helping his patient to achieve long-lasting results.
