Coach Sam Murphy explains that the training for a marathon is often considered to be more difficult than the event itself, and this is also true in terms of the risk of injury.
According to studies, over one-third of runners get injured during their preparation for a 26.2-mile race. Based on my personal experience, the majority of these injuries occur due to either excessive training or improper technique. However, this is actually positive news because it suggests that by adopting the correct training methods, these mistakes can be prevented, increasing the likelihood of reaching the Start Line without any injuries.
1. Ease in gently
The most frequent error made by first-time marathoners (and new runners in general) is attempting to accomplish too much, too quickly – both in terms of the total amount of running and the speed of improvement. If you are new to running (or a ‘rusty’ individual returning to the sport), start by aiming to run on only three non-consecutive days of the week.
If you want your runs to feel more enjoyable and less intense, it’s important to find a comfortable pace that makes you slightly breathless and warm. Don’t hesitate to alternate between walking and running if necessary.
2. Make haste slowly
To make the task more manageable, you can progress by gradually increasing the training with small doses, a concept known as “progressive overload” used by coaches.
There are three options available, which can be easily remembered using the acronym FIT.
- 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)
When trying to improve, focus on increasing the duration and frequency first, rather than the intensity. It is generally recommended to not increase your weekly mileage by more than 10 percent at a time, but it’s not necessary to raise it every week. Pay attention to your body’s signals and listen to them.
3. Build in rest and relaxation
Your body becomes fitter and stronger during periods of rest, rather than while running. If you do not rest adequately, you will prevent your body from fully adapting and enjoying the complete advantages of your training.
In order to ensure optimal performance, it is recommended to plan rest days and recovery weeks from the beginning. Arrange your training according to the “hard-easy rule,” which involves alternating intense runs with rest days or easy runs throughout the week.
When you use the word ‘challenging’, you are referring to anything that is faster than your desired race pace, such as tempo runs, intervals, hills, and speedwork. Additionally, the long runs also pose a challenge due to their duration rather than their intensity.
In order to maintain physical and mental recuperation, it is important to incorporate regular recovery weeks into your training schedule. These recovery weeks, which should occur every three to five weeks, involve reducing your mileage. One way to achieve this is by either omitting the long run or decreasing the volume of higher-intensity sessions. By implementing these cutback weeks, you give yourself the opportunity to recover effectively.
4. Watch your running technique
Running is a skill that we learn by instinct, without any instruction on the proper technique. However, there is a rising curiosity regarding running form and the idea that having good form can improve performance and decrease the chances of getting injured.
In order to maintain the same meaning while rephrasing the text step by step, the following adaptation can be made: 1. Imagine yourself maintaining an upright posture while running, instead of slouching into your pelvis. 2. Ensure that you remain relaxed and fluid throughout your run. 3. Keep a fast and light rhythm (cadence), while propelling yourself forward by driving your knees and back with your elbows.
During your run, you perform a mental ‘body scan’ approximately every mile to assess my form. Is there any hunching in my shoulders? Has my leg lift shifted into a shuffle? Are my feet landing with heavy impact? Even if you begin running with proper technique, it is likely to decline as fatigue sets in. Conducting a body scan will aid in retaining awareness and making any required corrections.
5. Mix up your training
Including cross-training, such as cycling, rowing, or gym training in your marathon preparation is wise, especially if you’re new to running or prone to injury. It allows you to train extensively without pushing yourself too hard, as not every session you perform has to be focused solely on running.
In order to ensure that cross-training sessions are effective, it is important to have a specific goal in mind before beginning the session and to structure it in a similar manner to a run. For instance, you can substitute a long run with a lengthy bike ride, a recovery run with a leisurely swim, or a hill session with a workout on the step machine.
6. Gradual progression
When it comes to increasing the distance of long runs and overall weekly mileage, there is a general guideline to follow. It is known as the 10% Rule, which states that you should not increase long runs and overall weekly mileage by more than 10 percent each week. This rule is a common practice in most training plans, although it has not been scientifically proven to prevent injuries. Nevertheless, it remains a well-established and reliable component of training.
By following this approach, we are able to control our excessive drive and prevent ourselves from pushing beyond our limits, which is especially beneficial for those who are highly ambitious.
If you are new to running, it is advisable to set more achievable goals such as completing a 5k, followed by a 10k, and then a half marathon, before attempting a full marathon of 26.2 miles. Though it is theoretically possible to go directly from being sedentary to running a marathon, the majority of individuals who attempt this challenge experience burn-out, fatigue, and/or injury, with only a small fraction succeeding.
7. Training plan
If you are new to marathon running, it’s a good idea to follow a training plan, which can be found online at various sources such as runningtimes.com, runnersworld.com, and running.competitor.com. These plans can be customized based on your running level, whether you’re a beginner or more experienced.
It is advisable to have a weekly mileage of at least 15-20 miles in the months leading up to starting a plan, as most plans last for 20-24 weeks and include scheduled runs or cross training workouts on most days of the week.
Consider breaking down the given text into smaller increments and possibly extending the timeframe beyond the specified number of weeks to provide more flexibility in your approach.
To avoid feeling stressed when you have to miss a few days here and there due to family, work, travel, illness, or injuries, make sure to allocate extra time for yourself. Keep in mind that what works for your running buddy might not work for you because everyone is different.
8. Nutrition
Even though you are preparing for a marathon, it is not acceptable to indulge in burgers, fries, and desserts. While you may be expending a significant amount of calories, it is crucial to adequately nourish your body in order to maintain good health and optimize your training. The key lies in consuming nutritious whole foods.
Although indulgence is allowed, it is crucial to consume calories in moderation. This is particularly important during periods of physical exertion lasting 60-90 minutes or longer than three hours. This practice enhances performance and helps avoid experiencing the unpleasant “bonk.”
You can prepare for calorie intake during the race by practicing on your long training runs. It is unwise to consume unfamiliar food or drink on race day, as this often leads to negative outcomes, sometimes even before reaching the finish line, in many marathons.
Make sure to inquire about the items available at the feed stations so that you can incorporate those products into your training routine beforehand, allowing yourself time to become familiar with them before the race. In case the stations do not offer your preferred choices or the ones you are already accustomed to, it is advisable to bring your own nutrition along.
9. Race plan
Having a race plan is crucial on race day, but being realistic holds greater significance. Set a goal pace based on your training, but be prepared to make adjustments based on your actual condition. Feeling slightly sluggish in the beginning does not necessarily ruin the entire race.
It is possible to feel unwell at one mile, but then your mood may improve at the next. Remain optimistic and proceed one step at a time. Conversely, if you start off feeling fantastic, try to moderate your efforts a bit. Pushing yourself too hard in the initial miles will eventually have consequences. Hone your pacing skills during your tempo and long runs.
It is important to have a nutrition and hydration plan and stick to it, even when you are in the final miles and experiencing extreme fatigue and soreness in your quads and calves. As a result, eating may not be appealing to you.
To evade bonking, which is an unpleasant experience, it is advisable to adhere to your nutrition plan. Additionally, to minimize race day stress, make sure to have all your gear prepared the previous night and ensure you arrive at the starting point with ample time.
Make sure to plan your morning meal and wake up early enough to eat some calories two to three hours before the race begins. The most crucial aspect is to prioritize getting plenty of sleep during the week leading up to the race.
10. Recovery
Recovery holds great significance in training, which may appear contradictory since training typically entails active participation rather than couch sitting. We all aim to maximize our preparation efforts, and taking a break might not seem to align with that goal.
If you fail to allow for recovery, you not only risk getting injured but also developing Overtraining Syndrome, which can result in feeling drained, lacking motivation, frequently falling ill, and experiencing depression. If you sense the onset of such symptoms, it is necessary to take a break for a week or two in order to recuperate.
To avoid overtraining syndrome, it is advisable to include at least one day of rest each week in your training schedule. Additionally, consider incorporating a “rest week” into your training plans, if they do not already include it, during which you reduce your mileage and engage in fewer intense sessions. Lastly, implement a taper plan as you approach the race.
In the last two to three weeks leading up to a race, there is not much you can do to improve your marathon performance. However, there are many things that can harm it. Trust the training you have done and it will be beneficial.
Proper nutrition is crucial for recovery as well. Consuming carbohydrates and protein following each strenuous session aids in quicker recovery and primes you for future runs.
Research has demonstrated that the faster you consume carbohydrates and protein following a workout, the more effectively you replenish your glycogen stores (which are the muscular and hepatic storage forms of glucose) and the more efficiently you recover. It is advised to have a meal within two hours after a run, but ideally within 30-45 minutes.
