Marathons are an ultimate test of physical endurance and can be a daunting event for any runner. The 26.2 miles of pavement between the starting line and the finish line is a long and difficult road, but with adequate preparation and a good training plan, any runner can cross the finish line with a victorious feeling of accomplishment. Here are some Marathon training tips that can help you get there.
Start Slow
When the idea of running a marathon is first conceived, most novices try to do too much too soon and that can quickly lead to injury, overuse, and fatigue. To keep yourself healthy and motivated, start with a moderate to low-mileage plan and build gradually over the course of several weeks, gradually increasing distance and intensity.
Design a Program That Fits Your Goals
Before beginning any training program you need to determine your goal. Are you entering a race to finish, to win, or to set some kind of personal record? If you’re more focused on just finishing the race your program may look very different from someone who wants to shave off time from their prior personal record. Set realistic goals that can be achieved with the time, resources and objectives you have.
Vary Your Workouts
Varying the terrain and route of your runs is essential for any runner. Running the same route each day will create an unintentional plateau in your fitness level. Especially if you’re a road runner, try switching it up every now and then with a few off-road, trail runs or steady jogs across grassy fields. Not only does this help you condition and battle fatigue, but it can also help prevent boredom and keep you motivated.
Include Cross-Training
Cross-training should be a key component in any marathon training plan, as it helps with muscle recovery and strengthens other parts of the body not specifically trained in running form. Examples include biking, swimming, elliptical trainers, interval training and even strength training. Cross-training not only increases functionality, but can also help prevent injury which is a major cause of grief when training for any big race.
Get Support
An excellent way to achieve marathon success is to surround yourself with a support network of supporters who can help you stay motivated, on track and stick to the training plan, especially on days when all you want to do is coast through. Having an accountability buddy or fellow runners who regularly run with you can be a great assistance, as it can help prevent burn-out, stay inspired, and keep the goal at the forefront of the mind.
Fuel for Performance
In addition to a well-structured training program, applying the appropriate nutrition and hydration strategies is just as important as any other component in a successful marathon performance. Taking into account your body’s specific needs, find a balance between protein, fat, carbs and get your daily allotment of vitamins and minerals. Make sure to properly hydrate and fuel your body with carbohydrates and amino acids leading up to a big event, as it can be instrumental in race day performance.
Rest and Recovery
Getting proper rest and allowing the body to recover is incredibly important in training for a marathon. Without proper rest, the body can quickly become fatigued, sore and/or injured. Even the most experienced athletes need to give the body a break, so make sure to plan at least one full day of rest per week and get corresponding amounts of restful sleep each night.
Tapering Off in the Weeks Prior
The last few weeks before the marathon are known as the taper period, the time where you slowly reduce your running intensity and mileage. While you’ll still be running, your mileage should decrease substantially so that your body can rest in preparation for the big day. After any intense training or taper period, make sure to get a few rest days to fully recharge the body, recuperate the muscles and repair connective tissue.
Race Day Adjustments
As race day approaches, make sure to stay mindful of how both the environment and a fast race-pace can affect body heat and temperature regulation. Make sure to have a good understanding of the course, when and where you’ll need to hydrate, refuel and also to have accountability during certain parts of the race for extra support.
As daunting as it may seem, preparing for a marathon does not have to be intimidating or difficult. With a structured training plan and adequately rest, the benefits to running a marathon are often times life-altering. The goal is to stay consistent, motivated and remain uninjured throughout the training program leading up to race day. With a combination of can-do attitudes, outstanding health and a well-structured program, achieving a successful experience is easily within reach.
