From half to full marathon: what does your body need to get used to?

From 13.1 to 26.2 miles: what changes in your
body?

The transition from a half to a full marathon means your body is under strain for much longer periods. During a long endurance run, you repeat the same movement thousands of times. Every landing, push-off, and step demands renewed effort from your muscles, tendons, and joints. The further you run, the more fatigue sets in. This can change your running technique and increase the load on certain parts of your body.

Your calves and lower legs in particular take a beating during long runs. When your training load increases faster than your body can keep up, complaints can arise. As you add more miles, there is increasing pull on the sensitive periosteum of the shin and the Achilles tendon. Shin splints, also known as medial tibial stress syndrome, are a well-known example of this. The pain often develops gradually and can become more pronounced as you increase your mileage. Calf issues can also arise when muscles do not get enough time to recover between training sessions. Herzog compression stockings help to reduce the impact load on the lower leg, limiting that pulling force.

It is not just your lower legs that need to get used to the extra miles. Your knees, Achilles tendons, and hamstrings also face prolonged, repetitive stress during marathon training. A solid training plan is therefore essential. By gradually increasing distance and intensity, you give your body time to adapt. Persistent or increasing pain is a signal to adjust your training and, if necessary, seek advice from a professional.

Recovery: at least as important as your training

When training for a full marathon, it is tempting to focus primarily on logging miles. Yet, a large part of your body's adaptation actually takes place during recovery. Muscles, tendons, and other tissues are given time to adapt to the load you have built up during your training sessions. Insufficient recovery can actually cause fatigue to accumulate and minor complaints to keep recurring.

Therefore, plan not only your training sessions but also your recovery. Sufficient sleep, proper nutrition, and rest between heavy workouts form the foundation. A light recovery workout can also help keep you moving without putting heavy strain on your body again. If you regularly suffer from your calves, shins, or other parts of your body, do not just look at the complaint itself, but also at your total training load.

Compression can be a supplement to your recovery routine during or after a workout. Herzog compression products are developed to provide targeted pressure around the leg. The Herzog PRO Compression Stockingsare accurately measured at multiple points for a fit that conforms well around the lower leg. They can be used, for example, during longer endurance runs or in the recovery period afterward. Compression does not replace rest or a sound training schedule, but it can be a pleasant addition for many athletes.

The finish line begins with your preparation. A full marathon does not just start at the starting gun. The miles you log in the weeks leading up to it, the recovery you take, and the way you listen to your body determine how well-prepared you are at the start. Give your body time to get used to the extra load, so you can work toward those 42.2 kilometers step by step.