Marathon training involves a process of both physical and mental changes, pushing your mind and body to new boundaries, testing your capabilities, and uncovering hidden strength. Many individuals have confronted the marathon distance and emerged triumphant, and you too will undoubtedly follow suit! Presented below are the paramount training suggestions to maintain your running well-being.
1. Listen to your body
Breaking up the time until the race and setting weekly goals is beneficial, but it’s important to remain flexible in your training as your body adapts to the increased mileage. If you notice that the mileage feels manageable and you recover swiftly from your longest sessions, consider incorporating a speed session or extending your weekly long run.
If you feel tired and your body is having difficulty recovering, consider reducing your workload for a week to allow for extra rest. Afterwards, resume your regular schedule. Additionally, keep in mind that completing the race at a slower pace is preferable to being unable to participate due to an injury.
2. Build up your mileage progressively
It is important to be patient and avoid rushing into things with excessive enthusiasm or panic. Begin by comfortably covering a shorter distance (or time) and gradually increase it from there.
If you’re running out of time to fit in the training, you can follow these steps: Firstly, do two comfortable runs during the week. These runs should leave you nicely worked out but not exhausted. Secondly, do a long run on the weekend. If you need to cover a distance that is further than what you’ve done before, use a combination of running and walking. Make sure to start incorporating ten minutes of running and two minutes of walking from the beginning of the run. Adjust the balance between running and walking as necessary, without waiting until you’re tired.
3. If you pick up an injury immediately visit a sports therapist
It is not wise to be heroic and endure pain. By identifying the cause of the pain early, you can fix it sooner and regain the ability to run properly.
Experiencing muscle tightness and fatigue the day after a long run is a common occurrence and should not be a cause for concern. To address this, it is recommended to incorporate additional protein into your diet, dedicate at least ten minutes to stretching after every run, decrease alcohol consumption, and aim to go to bed earlier.
If you experience pain in your shins, knees, hips, or Achilles, it could be a sign of a typical running injury. Taking action early on can ensure that you recover successfully. However, if you ignore the pain and keep training, it might worsen to the point where running becomes extremely difficult or even impossible. Make sure to visit our Sports Clinic.
4. Building up the miles
Recognize that each person’s body is unique and understand your limits regarding exertion. If you are new to running, it is advisable to allow yourself a year to gradually prepare for a Marathon. As for individuals with experience in running moderate distances, a preparation time of six months is considered sufficient.
Gradually increase your running routine to include up to three or four runs per week. Make sure to designate one of these runs as your “long” run. As you become more accustomed to your current distance, gradually increase the length of your long run by one to two miles. It is recommended to aim for a weekly increase of one mile. However, some increases may feel more challenging than others. If this is the case, maintain the same mileage for two weeks before attempting to extend it further.
The other runs can consist of simple recovery ones, or you can opt for hill training or interval training, which enhance stamina and speed by repeating a short distance multiple times at a fast pace, with a minute or two of rest between repetitions.
Including a cross training session in your weekly schedule is an excellent suggestion to target different muscles, particularly focusing on core stability which can benefit your running. Options like swimming, weightlifting, yoga, or Pilates could be considered. Having a strong core is vital as it can reduce the risk of hip injury and alleviate strain on your legs.
5. Keep yourself going strong
Stretching should be included in your training as tight muscles can strain other muscles and ligaments, emphasizing the importance of flexibility. To optimize your long runs, consider incorporating energy gels or drinks as they have been shown to make a notable impact.
6. Come up with a game plan
Is it true that not preparing is a form of preparing to fail? This saying may seem harsh, but it holds some truth, especially when it comes to physical challenges like training for a marathon.
However, the concept of failure is subjective. The crucial aspect is to establish a foundation that maximizes your chances of success, which can be loosely defined as preventing injuries (or prioritizing body care during training), having confidence in your abilities, supplying your body with proper fuel to support the aforementioned points, and enjoying your training and race day.
Joe DiNoto, the founder of Orchard Street Runners, suggests reading “Hansons: Marathon Method” if you have the time. He believes it provides a step-by-step guide for beginners on how to train for a marathon. Additionally, he considers the book to be an excellent resource for beginners to grasp the concepts of physiology, nutrition, and recovery related to marathon training.
According to Raj Hathiramani, a certified running coach by RRCA and USA Track & Field Level 1, the best marathon training plan should consider factors such as your running experience, current physical condition, any injuries or ailments, various external factors like work stress, and your specific goals for the marathon.
According to Hathiramani, a beginner’s plan would consist of various running workouts such as easy runs, a long run, and an interval or tempo run, along with regular strength training and optimal cross-training. It is recommended to increase your mileage gradually, not exceeding a 10 to 15 percent increase per week. Additionally, it is advised to avoid consecutive demanding workouts to prevent overtraining and potential injuries.
7. Consider finding a coach or team to work with
While there are marathon training plans available on the internet, it might be more advantageous to seek guidance from a knowledgeable coach who can create a personalized plan based on your athletic history, requirements, and capabilities. Although having a coach can be costly, there are numerous running groups and coaches that offer free mentorship and support to the community.
Abrahams suggests the importance of finding a coach as they can adapt your training plan based on your response, which may not be offered by a typical online guide.
DiNoto stated that training in a group provides access to knowledge that would otherwise be unattainable. Engaging in running alongside individuals from diverse backgrounds and varying abilities enables you to acquire valuable insights and tips regarding training, ultimately supporting your running objectives.
Remember that what works for your running buddy may not work for you, so having a coach can be very helpful.
8. Don’t underestimate the importance of recovery work
It is important to resist the temptation of covering as many miles as possible before the race day and prioritize taking the necessary time for recovery.
Abrahams emphasized the significance of acknowledging the amount of trauma the body experiences during marathon training, stating that it is crucial to provide your body with ample tenderness and care throughout the entire process.
Abrahams employs a homeostatic strategy in sport and recovery work, focusing on treating the body as a whole rather than solely addressing isolated issues. Muscle health can be enhanced through techniques such as dry needling, global stretch sessions (commonly known as stretching from head to toe), and myofascial or active release.
He advised prioritizing attention to the pecs (chest), subscapularis first rib (situated beneath the base of the neck), psoas (a lengthy muscle in the back region), piriformis (a small buttock muscle located deeply), and quadratus lumborum (the innermost muscle of the abdominal wall), all the way down to the feet and ankles.
9. Focus on your nutrition
Nutrition is another crucial element of your marathon training plan. As stated by Abrahams, considering the significant amount of time and distance covered during training, it becomes essential to consume the proper fuel for recovery and to keep your energy levels up.
According to Rayanne Nguyen, RD, CSSD, LDN, nutrition is highly individualized and so are the nutrition plans for marathon runners. It is crucial to have a nutrition plan in addition to a training plan, not only for the race day but for the entire training period.
Nguyen said that if you do not fuel adequately during your training, you will face difficulties when it comes to racing. It is important to note that everyone’s needs will vary, but when you increase your activity levels, you should also increase the amount of food you consume to maintain proper energy intake.
Nguyen emphasized that runners require a balanced intake of macronutrients, including carbohydrates, proteins, and fats, along with an abundance of fruits and vegetables. Furthermore, he stated that since carbohydrates serve as the primary energy source for the body, it is necessary to enhance your carbohydrate consumption.
10. Enjoy the process
It is crucial to find enjoyment in the process as you train, even though it can be tough and push your body and mind to their limits. Running a marathon is a significant accomplishment, so remember to celebrate yourself along the way.
