According to coach Sam Murphy, it is commonly stated that the most challenging aspect of a marathon is not the event itself but rather the training, and this is especially accurate in terms of the risk of injury.
Studies have shown that over a third of runners experience injuries during their training for a 26.2-mile race. Based on my own observations, a majority of these injuries stem from either overuse or improper technique. Nonetheless, this presents a positive outlook as it implies that by adopting a proper training strategy, these mistakes can be sidestepped, thus increasing the likelihood of reaching the Start Line unscathed.
1. Ease in gently
The biggest mistake that most first-time marathoners (and new runners in general) make is attempting to accomplish too much, too quickly – in regards to both the quantity of running and the speed of improvement.
If you are a beginner or someone who hasn’t run in a while, start by running three days a week on non-consecutive days. Make sure your runs are not overly challenging and maintain a pace that feels comfortable yet slightly breathless and makes you warm. It is fine to alternate between walking and running if needed.
2. Make haste slowly
To make the task feel more manageable, you can rephrase the following text step by step without adding or removing any information. As the training becomes easier, you can gradually increase the difficulty by implementing a technique known as “progressive overload.” This technique involves incrementally increasing the intensity of the training in small increments.
You can remember the three options with the acronym FIT: There are three options.
- F is for frequency and refers to how often you run
- I is for intensity and is related to how hard you run
- T is for time, ie how long you run for (or how many miles you cover)
Before focusing on intensity, prioritize increasing the time and frequency. It is generally advised to raise your weekly mileage gradually, not exceeding a 10 percent increase at a time. However, there is no pressure to increase mileage every week. Pay attention to your body’s signals and listen to them.
3. Build in rest and relaxation
Your body adapts to your training and becomes fitter and stronger during rest, not when you are running. If you do not rest sufficiently, you will never fully allow your body to adapt and experience the complete benefits of your training. Therefore, it is advisable to incorporate rest days and recovery weeks right from the beginning.
When structuring your training, make sure to follow the ‘hard-easy rule,’ which entails scheduling rest days or easy runs after your most difficult runs to distribute them evenly throughout the week.
When we say “challenging,” we refer to any activities that exceed your target-race pace, such as tempo runs, intervals, hills, and speedwork. Your long runs are also included in this category, where the challenge arises from the duration rather than the intensity.
Regular recovery weeks are necessary and should be taken every three to five weeks. During these weeks, you can scale back your mileage by either omitting the long run or reducing the volume of higher-intensity sessions. These cutback weeks are crucial for physical and mental recuperation.
4. Watch your running technique
We are never taught how to run; we simply move one foot in front of the other and assume we are doing it correctly. However, there is an increasingly strong interest in the subject of running technique, also known as ‘form,’ and a belief that having good form can improve performance and decrease the likelihood of getting injured.
To maintain the same meaning, rephrased text can be: Imagine yourself maintaining an upright posture and running with a tall stance, without slumping into your pelvis. It is essential to stay relaxed and fluid as you run. Ensure that your cadence is fast and light, while propelling yourself forward by driving your knees and back with your elbows.
When running, it is important to do a mental ‘body scan’ every mile or so. This involves checking if my form is correct. Are my shoulders slouched? Has my leg lift become a shuffling motion? Are my feet landing with too much force? Even if I begin running with proper technique, it is common for it to decline as fatigue sets in. Performing a body scan regularly will ensure that I remain aware of any changes that need to be made and allow me to make necessary adjustments.
5. Mix up your training
If you’re a beginner to running or prone to injuries, incorporating cross-training activities like cycling, rowing, or gym training into your marathon preparation is advisable. This allows you to attain a significant amount of training without excessive strain by realizing that not every session needs to involve running.
To ensure that cross-training sessions are effective, it is important to have a specific goal in mind and structure the session similarly to a run. For instance, you can substitute a long run with a lengthy bike ride, a recovery run with a calm swim, or a hill workout with using the step machine.
6. Stick to your plan
As marathon training progresses, it becomes tempting to deviate from your plan and incorporate additional runs as a precautionary measure. However, this can potentially place you in a risky situation.
It is not advisable to surpass a 10% increase in your total weekly volume per week, and it is also not wise to dramatically raise your mileage on a long run, for example, going from 13 miles one week to 18 miles the next.
The increase in scale is problematic because you haven’t allowed enough time for your joints, ligaments, tendons, and muscles to gradually adjust to the added workload. Even if you have a sensible running training plan, the risk of injury will also rise as the length of your runs increases.
7. Schedule a sports massage
According to running coach George Anderson, it is always beneficial to see a massage therapist every two weeks. Specific sports massages are a helpful method to relieve tension and knots in the muscles, as well as an opportunity to address any concerns with the massage therapist.
If you are unable to do that, make sure to use a sturdy foam roller and spend a few minutes using it every day. Additionally, remember to always stretch after each run.
8. Respect your long run
After a long run, it is advisable to take it easy and avoid attempting a difficult speed session the following day. Instead, opt for a gentle recovery run to keep the legs active, or utilize a cross-trainer or stationary bike on low resistance.
According to physiotherapist Tim Allardyce from Surrey Physio, it is advisable to take a break after each long run. Avoid running consecutively for two days if you have recently completed a long run, unless your body is accustomed to such training.
9. Don’t try and make up for lost time
“If you have missed a few long runs, it is not advisable to cram them all into the final weeks of training,” Allardyce warns. “Overtraining in this manner is likely the primary cause of injuries. Attempting to incorporate additional runs in the weeks leading up to the marathon as a desperate effort to improve your endurance will undoubtedly result in complications.”
Running a marathon and revising for an exam resemble each other – it is important to be consistent with the effort you invest, but if you skip certain sessions, it is futile to try to cram everything in at the eleventh hour as it will not be beneficial.
10. Keep a cool head
It is vital to regularly assess how you are feeling, but it is common to become overly anxious about occasional minor discomfort, which could be insignificant or possibly not related to running, particularly if you have a sedentary job.
Anderson advises individuals to pay attention to their bodies and acknowledge that a current discomfort is different from one experienced ten weeks ago. It is important to consciously connect with one’s body and decide if it is necessary to visit a physiotherapist sooner rather than ignoring the issue.
According to Anderson, if you have a big race coming up, every minor discomfort may appear to be runner’s knee. He advises seeking professional help to ease your worries. If you tend to be overly concerned about such issues, incorporating regular massage or chiropractic treatment into your routine could be highly advantageous.
11. Don’t skip the taper
As long as your longest run falls within the range of 18-22 miles, you will be adequately prepared for the race on the day. Tapering refers to reducing the amount of mileage covered in the final three weeks before the race, which allows your body sufficient recovery time to ensure you begin the race fresh, without being excessively trained, and, naturally, free from injuries.
In the last few weeks leading up to race day, it is not beneficial for your fitness to engage in intense or lengthy sessions. This can potentially elevate the risk of injury. Schedule your final long run three weeks before the race, making sure not to exceed three hours and 15 minutes of running.
When you have two weeks left, decrease your training volume to 50-70% of what you normally do, and ensure that your long run does not exceed two hours. During the last week, limit yourself to easy runs that do not last more than 30 minutes.
12. Check your shoes
To ensure your trainers are still giving you the necessary support and cushioning, it is important to assess them in a step-by-step manner. It is recommended to check your running shoes 4-6 weeks prior to the marathon day, allowing sufficient time to break them in and become accustomed to them.
If you are unsure, take your trainers to the nearest Runners Need store for all the necessary assistance and guidance you require.
