How to Crush the Publix Atlanta Marathon: Tips From a Running Specialized Physical Therapist
Every year in late February/early March, the running community gathers for one of Atlanta’s favorite running traditions: the Publix Atlanta Marathon, Half Marathon and 5K. You can’t go to any run club or running shoe store without hearing “Are you running Publix?” Despite the challenging course, this race continues to grow in popularity due to the crowd support and the fact that you don’t have to train through the hot Atlanta summers.
The reality is that Atlanta’s hills, weather and road surfaces can take a toll if you’re not prepared. As a physical therapist who specializes in working with runners, I’ve seen the most common mistakes runners make before and after this race and I’m here to give tips on how to avoid them.
Here are my top tips to help you run strong, avoid injury and actually enjoy the race experience.
1. Train for the Hills
Atlanta isn’t flat. There’s no way around this very fact. If you’ve done any race in Atlanta, especially the Peachtree Road Race, then you know that it’s near impossible to find a course without a major hill to climb. The Publix course is no different; it takes you through some of Atlanta’s hilliest neighborhoods (Virginia Highland, Midtown, Old Fourth Ward), so you need to be ready for both the climbs AND the descents.
PT Tip:
Add hill repeats to your training and not just uphill, but practice running downhill with good form (controlled, short strides). This will have your body familiar with the demands of hill running, hopefully minimizing the shock on race day.
Include eccentric strength work (single-leg squats, step-downs, lunges) to prepare your quads for the pounding of downhill sections. Building muscular endurance in your quads will help significantly so that your legs aren’t dead for your final kick.
2. Respect Your Recovery Weeks
Most runners focus on the long runs, but recovery weeks are just as important. Your body adapts to training stress during recovery. So if you think about it, that’s when you actually get stronger. If you push yourself week after week with no time to rest, you won’t get to see all the gains you’re training hard to earn.
PT Tip:
Every 3–4 weeks, cut your mileage back by 20–30%.
Throughout your training block, make sure to also focus on mobility, strength work and sleep. Another great option is to throw in a cross training day to replace some easy mileage if you’re feeling a little burnt out.
3. Prioritize Strength Training
If I could give Atlanta runners one piece of advice, it would be this: don’t skip your strength work.
Most overuse injuries I treat in the clinic (shin splints, IT band pain, runner’s knee) come from underprepared muscles and tendons. When there’s an imbalance between demand and capacity of the body, that’s when things break down. One of the best ways to improve your body’s capacity for running is strength training. Check out our strength training offers.
PT Tip:
Strength train 2x/week, focusing on single-leg exercises (split squats, single-leg deadlifts, step-ups). Your workouts don’t need to last an hour. Even 15-20 minutes can make a huge difference!
Don’t forget your core. Exercises such as planks, side planks and anti-rotation exercises can help build the strength needed to keep you stable and efficient when you’re fatigued late in the race.
4. Dial In Your Fueling Strategy Early
Publix race day conditions can be unpredictable but making sure you have a solid nutrition plan for the race is of extreme importance. Hydration and fueling can make or break your race.
PT Tip:
Practice your gels, chews or sports drink during long runs. Don’t try anything new on race day (yes, that includes the free samples at the expo).
Aim for 30–60 grams of carbs per hour during the marathon. Some runners may be able to tolerate towards the higher end of the range while others may not. Just know, you can’t run the marathon on the bagel you ate that morning before the race.
5. Take Care of Niggles Early
The biggest mistake runners make? Ignoring pain and hoping it goes away. It’s almost like this is in a runner’s handbook somewhere but it is 100% the wrong thing to do.
If you notice pain that gets worse as you run, or lingers into the next day, it’s worth getting checked out. Early intervention can often keep you training instead of sidelined. Coming in 2 weeks before your marathon after having pain for 2 months, it makes it extremely difficult to properly manage your injury and have you pain free for race day. The moral of the story: find a running specialized PT that can work with you as you rehab and DON’T wait!
PT Tip:
Red flag pains to watch for: sharp pain that worsens as you run or pain that changes your stride. These aren’t “normal training aches”, they’re signals your body needs some help.
Schedule a 3D running analysis with Tempo PT to better understand your unique running stride and how best to prevent future running injuries as you train.
6. Have a Post-Race Recovery Plan
You crossed the finish line, congrats! But your body just took a beating.
PT Tip:
Take several days completely off running, then start with light walking or cycling. Keep strength work in your routine to prevent post-race injuries when you start building mileage again.
Book a recovery session. This could be soft tissue or mobility work to get your body feeling great again as you look towards your next running goal.
7. Enjoy the Experience
Publix weekend is special: the cheering crowds, the downtown finish line, the energy of thousands of Atlanta runners. Don’t forget to take it all in! Running a marathon is no easy feat so be sure to celebrate this huge accomplishment when it’s all said and done.
Final Thoughts
Training for the Publix Atlanta Marathon is about more than logging miles. It’s about building a strong, resilient body that can handle the demands of a hilly course and cross the finish line feeling proud, not broken.
If you’re training and notice pain, don’t wait until it becomes an injury. Book a FREE consultation call with us to discuss how we can help get you back to training 100%. We’ll help you stay healthy, train smarter, and crush race day.
