Partaking in a marathon should offer an enjoyable and fulfilling encounter. Nonetheless, getting ready for a marathon necessitates a considerable amount of time, self-control, and dedication, which can occasionally feel daunting and, in certain instances, lead to harm. Particularly, this applies when you are a beginner to running or engaging in your inaugural marathon.
If you want to make the most of your marathon training, specialists have provided some tips. Remember that finishing the race quickly is not the only goal, as it is important to prevent injuries and enjoy the experience. Different training plans are available for runners at various levels, and a sports medicine specialist can assist in creating a customized plan for you.
To ensure your body is prepared for the ultimate running challenge, which is a marathon, it is important to assess your readiness. Ideally, only consider participating in a marathon if:
- Have been running for at least a year
- Are able to cover 15 to 25 miles a week comfortably
- Have previous experience running one or two 5K races
- Have 18 weeks to train
Training tips
1. Training plan and rest
The training process for a specific event like the marathon comprises multiple phases that include various types of running. Similar to how each week consists of different workouts, each phase also involves some level of differentiation.
One common mistake in marathon training is the failure to properly plan for rest periods. A lot of runners push themselves too hard instead of allowing time for their bodies to recover from workouts. As a result, their training quality later on in the training phase is compromised. Physical training puts stress on the body, and it is during the recovery period that the body adjusts and becomes stronger. Without sufficient rest and recovery, the body cannot adapt.
Each runner has their own definition of rest. For those who are highly trained, it could mean only 30 minutes of light jogging. For others, it might mean taking an entire day off from training. It is important for all athletes to have a regular day of complete rest (where they do little to no exercise).
Regardless of whether it occurs weekly, every ten days, or every two weeks, it is crucial to incorporate this into the training schedule and strictly follow it. This will ensure that the athlete has sufficient time to recover from exercises and can train intensively when necessary.
2. Weekly mileage
Most runners rely on their weekly mileage to assess their training. While this approach provides insight into the training volume, many runners mistakenly consider it as the sole measure. Training quantity depends on both volume and intensity.
If you miss a day or two of training due to injury, illness, or any other reason, don’t stress about meeting a weekly mileage goal. Instead of trying to make up for the missed days by cramming extra training into a single day, simply resume the training program as it is. It’s important to accept that the missed days are gone and move forward.
3. Marathon tempo running
Tempo running is defined as running at a pace that is 10 seconds per mile faster than your projected marathon pace, and it is considered one of the crucial elements in marathon training. If your goal is to complete 26.2 miles at a pace of 7:00 per mile, it is recommended to incorporate a significant amount of training sessions at or close to this pace.
One of the key distinctions between marathon training for elite runners and others is that most runners or joggers aim to complete the event in a satisfactory state, whereas elite runners essentially see it as a race.
In an attempt to run faster than their normal pace, they will strive to cover a distance of 26.2 miles. A majority of individuals tend to run marathons at a slower pace compared to their everyday running speed. From a physiological perspective, elite runners find themselves at an intriguing juncture in terms of their marathon race pace.
Various terms, such as “threshold” and “capacity,” are employed to characterize this level. They all refer to the same phenomenon. Marathon pace typically exhausts the majority of the aerobic energy system while utilizing only a fraction of the anaerobic energy systems.
The marathon pace is often overlooked in traditional road race and track training. Typically, training is conducted at intensities significantly higher or lower than this pace. However, the marathon is a distinctive race, and fuel efficiency is a crucial aspect affecting performance. By incorporating training at the expected marathon tempo, you can effectively train your body to efficiently utilize fuel, particularly carbohydrates.
4. Simulate race conditions in training
To a great extent, it is important to simulate race conditions as closely as possible during training. It is not necessary to run a marathon every day, but every aspect of the race should be practiced. This training regimen incorporates tempo running at the conclusion of long runs, enabling your body to sustain your marathon race pace beyond 20 miles.
When training for a marathon like Boston, it is important for runners to incorporate downhill running into their practice routine. Additionally, they should also include water stops and consume substantial amounts of water and/or carbohydrate solutions during their training.
When training for a race, it is advisable to schedule your training sessions at the same time the race will start and in similar weather conditions. Additionally, it is recommended to conduct a “dress rehearsal” a few weeks before the event, either in a race or during a long run. This will give you the opportunity to test out all the necessary gear such as racing clothing, shoes, socks, and pre-race meals. It is important to perform this rehearsal with enough time prior to the race to make any necessary adjustments and allow your blisters to heal.
5. Alternate easy and hard days of training
Your level will determine your individual training schedule. Nonetheless, every runner should adhere to the basic principle of alternating easy training days with hard ones, which may include long runs or speed work.
It is not advisable to run back-to-back hard days, even if you have recently skipped a day of training. Your stamina and strength can greatly benefit from running on hilly terrain. Incorporating regular hill runs into your training program is simple to do in San Francisco.
6. Run with others
While some individuals may opt to train and run in solitude, having a partner or joining a group of individuals who are also preparing for a marathon can offer assistance, guidance, organization, and encouragement.
7. Warm up and cool down
It is crucial to include warm-up and cool-down sessions in every run, as they are necessary and should not be neglected. By correctly performing these activities, you can reduce the risk of injuries and optimize your workout or race results.
The warm up is an important part of preparing your heart, lungs, muscles, and tendons for the physical exertion of a training run or race. It can range in duration from 5 to 60 minutes and should consist of the following components:
- Gentle loosening exercises
- Light jogging
- Static stretching
- Event specific exercise, such as sprinting or jumping over hurdles or running strides at race speed
Once you complete a workout or race, it is important to commence a cool down immediately. This not only aids in the recovery of your body but also readies it for the subsequent workout. A cool down typically entails around 10 minutes of gentle running or jogging to facilitate a gradual return of the heart and lungs to their regular rates.
During this time, when your muscles are relaxed, it is ideal for engaging in stretching and self massage. This prepares your muscles for the following day’s workout. While stretching, remember to hold each position for approximately 15 to 20 seconds, and repeat this process two or three times for each muscle group.
8. Stay hydrated and fueled up
To ensure the success of your training runs and race, it is crucial to prioritize hydration and nutrition. It is recommended to continuously consume ample amounts of fluids throughout the day to maintain proper hydration during training.
It is recommended to consume water or a sports drink while running, particularly for durations exceeding 90 minutes. Drinking should not be delayed until feeling thirsty, as this indicates that the body is already dehydrated. You can determine your necessary fluid intake by checking your weight before and after a lengthy run.
If you lose more than 2 percent of your body weight, it indicates that you are not replenishing your fluid losses sufficiently. Additionally, if you have minimal urine output after the run and it appears dark yellow, it indicates that you may require additional fluid. Ensuring proper hydration can enhance your performance.
It is important to consider eating during any training run that lasts for at least 90 minutes. Good options to boost your energy include energy bars, energy gels, fruit, bagels, and sugary snacks. It is beneficial during your training runs to experiment with different quantities and combinations of food and drink to determine what works best for you. This will allow you to replicate it on the day of the marathon.
9. Wear proper shoes and running gear
It is important to wear high-quality running shoes during training. Running shoes usually have a lifespan of up to 500 miles and should be replaced when you have surpassed this distance. Failure to wear new running shoes may lead to potential injuries.
It is advisable to buy your running gear, particularly your sneakers, from a specialty shop where the salespeople are often runners and are skilled in assisting you to choose the most suitable shoe for your requirements. Additionally, it is important to wear high-quality socks as they can reduce the likelihood of developing painful blisters.
When getting ready for your runs, it is important to consider the weather forecast and, in most instances, wear fewer clothes than you anticipate needing. Overdressing could raise your chances of becoming dehydrated and hinder the proper cooling down of your body.
Before the big day of the marathon, it is crucial to run in the same sneakers, socks, and clothes that you intend to wear. This will allow you to test your gear and break in your shoes, effectively preventing any unexpected irritations or discomfort.
10. Be careful of injuries
In the event that you hurt yourself while training, it is important to exercise caution. Indications of injuries becoming more severe include modifications in your running style or experiencing prolonged symptoms. If your symptoms do not get better, it is advisable to seek medical attention from a doctor to obtain a diagnosis and advice on treatment.
If you start to feel the initial signs of an injury, it is advisable to take a break or engage in alternative exercises for a duration of one to three days until you experience improvement. Utilizing activities such as biking, swimming, or the elliptical machine at the gym can help maintain cardiovascular endurance while also allowing your legs to recover.
