1. Training plan and rest
Training for a particular event, such as the marathon, typically consists of multiple phases encompassing various types of running. Similar to how each week includes different workouts, each phase also possesses some level of dissimilarity.
One mistake that is often made in marathon training is failing to plan for sufficient rest. This occurs when runners push themselves too hard instead of prioritizing recovery after workouts, which ultimately hinders the ability to engage in effective training later on during the training phase. The body is put under strain during physical training, but it is during the recovery period that it adjusts and adapts.
Rest and recovery are essential for adaptation to occur. Every runner has their own unique definition of rest. For those who are well-trained, it could involve just 30 minutes of relaxed running. However, for others, it might mean taking a full day off from any training activities. It is important for all athletes to have regular days of complete rest, where they engage in little to no exercise.
Regardless of whether it is every week, every ten days, or every two weeks, it is essential to incorporate this into a training plan and strictly follow it. By doing so, it enables the athlete to fully recuperate from training sessions and give their utmost effort when it is time to push hard.
2. Weekly mileage
The majority of runners use weekly mileage as a way to assess their training progress. While this method is valuable in determining the amount of training done, quite a few runners mistakenly believe that it is the sole metric to consider. The amount of training one undertakes is actually a combination of both volume and intensity.
If you miss a day or two of training due to injury, illness, or another reason, don’t worry about meeting a set number of weekly miles. Instead, just continue with the program and don’t try to squeeze two days of training into one. The days that you missed are gone and cannot be made up.
3. Marathon tempo running
Tempo running is considered one of the key elements in marathon training. It involves running at a pace that is 10 seconds per mile faster than your estimated marathon pace. If your goal is to run 26.2 miles at a pace of 7:00 per mile, it is important to include a significant amount of training at or close to this speed. This distinguishes the marathon training of elite runners from that of other individuals preparing for the event.
The majority of runners or joggers aim to complete the event in a relatively good condition, whereas elite runners participate in the event as a race, striving to run 26.2 miles at a pace faster than their usual running speed. In contrast, almost everyone else runs marathons at a pace slower than their typical daily running speed.
From a physiological perspective, the marathon race pace for elite runners is at a fascinating stage. Various terms, including “threshold” and “capacity,” are utilized to characterize this level, but they essentially refer to the same concept. Generally, marathon pace involves predominantly utilizing the aerobic energy system while minimizing the involvement of the anaerobic energy systems.
Typically, traditional road race and track training fails to acknowledge the significance of marathon pace. The majority of training sessions are conducted at much higher or lower speeds. However, the marathon is an exceptional event, and one of the challenges that affects performance is managing fuel consumption. By incorporating training sessions at the anticipated marathon tempo, you train your body to efficiently utilize fuel, particularly carbohydrates.
4. Simulate race conditions in training
In order to thoroughly prepare, it is important to replicate race conditions to a significant extent during training. While it is not necessary to run a full marathon every day, it is crucial to practice every aspect of the race. As part of this training program, incorporate tempo running towards the end of long runs so that your body becomes accustomed to maintaining your marathon race pace beyond the 20-mile mark.
In the process of training, runners ought to include water breaks and consume considerable amounts of water and/or carbohydrate solutions. Additionally, if one is preparing for a marathon like the Boston Marathon, it is necessary to include downhill running in the training program.
To effectively prepare for a race, it is advisable to train at the same time of day and under the anticipated weather conditions. A few weeks before the event, conduct a “dress rehearsal” by participating in a race or long run. This provides an opportunity to test race clothing, shoes, socks, and pre-race meals. It is important to do this with sufficient time beforehand to allow for adjustments and recovery from any blisters.
5. Train the long runs
The most crucial workouts in any training program are the training runs that extend beyond 18 miles. Each coach holds a distinct viewpoint regarding these long runs. It is not mandatory to carry out these runs every week for a consecutive 16 weeks. It is recommended to vary the long runs by including intervals of marathon tempo running. Typically, a significant portion of the long training run is completed at a pace that is 30-45 seconds slower per mile compared to the projected marathon race pace.
Depending on the training completed in the past few days, it is possible for the pace to be significantly slower than the projected race pace, even as slow as 1:30 per mile. Many runners make the mistake of pushing too hard during their long runs. It is common for someone to have a successful workout of 18 miles at marathon pace three weeks prior to the main event, only to perform poorly during the actual race.
6. Choose your gear wisely
If you think that running 26.2 miles alone is insufficient reasoning to purchase new running gear, take into account the distance you will cover during training. Proper gear, including clothing and running shoes, will enhance your training and race experience. In addition to the 26.2 miles in the race, you will also cover extensive ground during your training sessions.
The difference between, a pair of basic training shoes and a pair of shoes designed for road running can have a big impact on the quality of your training. Running in the right pair of shoes can also prevent injuries.
If you are uncertain, it is recommended that you visit a run specialty store where trained staff can suggest the appropriate running shoes based on your gait. Depending on your pronation style, for daily training, we might suggest ASICS GT-2000™ or GEL-CUMULUS™ shoes, for speed, the MAGIC SPEED™ shoe, and for race day, the METASPEED™ Sky or Edge models.
It is important to think about the weather and terrain of your marathon route when considering the clothing and accessories you will need. Will a jacket be necessary? Additionally, it is crucial to consider how the conditions at the start of the race may differ from the rest of the route. If the temperatures are expected to fluctuate, layering can be essential. Given the amount of time dedicated to training for a marathon, it is vital to invest in the right equipment.
7. Mix in rest and recovery
In order to ensure good-quality training later on, it is important for marathon trainers to prioritize recovery. Unfortunately, many runners neglect to rest adequately after intense workouts.
Physical training puts a strain on the body, and the phase of recovery is crucial for growth and development to take place (which leads to increased strength and the ability to handle more). The meaning of rest varies for every runner. For a well-conditioned runner, it could be as effortless as 30 minutes of light jogging, while for others, it may involve taking one or two days off from training each week.
8. Follow a balanced diet
The type of food you should consume prior to your race is determined by your personal preferences and your body’s ability to handle it. It is advisable to avoid consuming large quantities of fat, protein, and fiber before any run, as they take longer to digest and can lead to stomach problems such as bloating and cramping during the race. It is recommended to stick to familiar food choices that haven’t caused any discomfort during previous runs.
The necessary quantity of food before a race varies from person to person and is determined by each individual’s hunger signals and body size. However, in general, marathon runners should strive to consume a minimum of 100 to 150 grams of carbohydrates prior to the race. For example, this can be achieved by consuming 1 cup of cooked oatmeal with 1 tablespoon of maple syrup, 1 banana, and 8 ounces of orange juice.
If this seems like too much, it’s perfectly fine to split it into two meals based on the race start time. However, make sure to allow yourself a minimum of two hours for digestion. The same fuel you consumed before your longest training run will also suffice.
9. Understand your local terrain
The comfort level and appreciation for the environment vary among each runner. There are runners who prefer hills while others prefer flat land. Urban runners can find wearing flatter shoes beneficial, whereas outdoor runners may prefer shoes with larger soles.
10. Remember to taper
The process of tapering involves gradually reducing the amount of running done before an event, typically taking place two to three weeks in advance. This approach allows runners to rest and recover after undergoing intense training for several weeks. Many runners opt for this strategy as it helps repair any occasional muscle damage incurred during rigorous training.
