8 Top Marathon Training Tips
By Greg Lennox
A lot of people may consider marathon running, and the training that goes with it, as very gruelling and very time consuming but the rewards of completing such a distance far out way all this in my eyes! The essentials to marathon training are not so complicated either and the hours of training needed may not be as much as one might think.
Here are 8 top training tips that will improve your training and your marathon performance. They will also show beginners or people interested in running a marathon how achievable it is!
1.) Running Volume
This is the first thing that puts a lot of people off - the amount of running needed to prepare for a marathon. This is not as much as you may think. One long run and two shorter, quicker runs is all you will need. Add 1-2miles every couple of weeks and you’re on your way!
2.) Follow a training schedule
Set yourself a training plan and stick to it. These can be 12-18wk schedules that will show each training session and will also allow you to see and plan the increase in mileage leading up to your marathon.
3.) Rest is just as important as training!
Within your schedule you need to plan your rest days that will help you recover and keep you fresh to train. There’s no point doing a gruelling 10miler followed the next day by a 5mile speed session! Your legs will still be tired and you won’t get the best out of your 2nd session.
4.) Low weight/High rep weight training can help
Believe it or not, an upper body weights routine involving arms and shoulders can keep you running more comfortably towards the end of a marathon. A well conditioned upper body can prevent you from sagging which reduces your lung capacity. Also your arm swing dictates the rhythm in your legs so better upper body endurance won’t take away stride length or strength towards the end of a run.
5.) A sports massage can benefit you no end
A sports massage will not just aid recovery but can prevent injuries by de-stressing sore muscles and breaking down adhesion. This restored muscle health will also aid better running.
6.) Stretching can be very important
There are a lot of studies out there that support and go against stretching. I feel that stretching at the end of training is a great way to help recovery and reduce chances of injury. The problems arise, however, during the warm-up and knowing when to stretch during this phase. There’s no point having a light 5min jog to warm up these muscles only to stop, get cold again, and statically stretch! This does you no good at all and I would advise not to bother! If you are going to stretch at the start of your training I would advise incorporarating ballistic stretches into your routine E.g. High knees, ankle flicks, Russian walks e.t.c. If you are in any doubt, start each run off gradually and build up and then just stretch at the end.
7.) Prepare the same for a marathon as you did for training
This sounds like common sense but is worth mentioning. Throughout your training you want to have built up a level of consistency with regards to your pre and post run routines. Do exactly the same on the day of your marathon by eating and drinking the same as you would normally as over the weeks you would have worked out what works best for you. Even with shoes and clothing, don’t get over excited and decide to treat yourself to a new pair of trainers and try them out in a marathon, blisters won’t be your friend over 26.2miles!
8.) Plan ahead and get everything booked up
One of the first things you need to do when wanted to run in any sort of event is finding one and booking it! Then get prepared by sorting directions, booking a b&b and getting time off work if needed. You can then switch off and focus on your training!
