Marathon training tips

Training for a marathon looks different for everyone. Several training programs exist, whether you find a program online, work with a coach or join a running group.

“The key factor is not just running, but also strength training, proper nutrition and adequate sleep,” said Melanie McNeal, physical and occupational therapy manager in the Joseph Barnhart Department of Orthopedic Surgery at Baylor College of Medicine.

When developing a training plan, consider some factors:

• What is your current running base? How many miles a week are you running and what is your longest recent run?
• What is your goal for the marathon? To hit a specific time? To finish?
• How many days a week can you realistically train? Minimum should be four days of running.

Training plan

A weekly running plan would include a weekly mileage breakdown, long run progression, speed-tempo workout, recovery guidance and taper strategy for the final two weeks. If you have 12 weeks to prepare and you are new to marathon running, McNeal recommends running five days per week with two optional rest or cross training days. She breaks down a weekly training schedule:

• Monday: Rest/strength training
• Tuesday: Easy run
• Wednesday: Speed-tempo run
• Thursday: Easy run
• Friday: Rest
• Saturday: Long run
• Sunday: Short recovery run

“You’ll have the same plan, just increase the total mileage every week,” McNeal said. “Your easy runs and long runs should be done at a pace at which you can hold a conversation.”

Most runners do their longest run (20-22 miles) two weeks before the marathon. After that run, start tapering down mileage leading up to the marathon. Adequate rest days are just as important as adequate mileage. People differ on when they choose to rest. At least one to two days per week of rest from running is recommended. These are days when strength training can be performed.

“You have to find what works best for you. The whole goal is endurance and finishing a marathon. You don’t want to start out so strong or have two weeks of heavy training that pushes you to not want to do it,” McNeal said. “For some, walking a minute after every mile helps. As you build your endurance, you will be able to run longer and faster.”

The running surface makes a difference due to how much you load your joints. If a marathon path is all asphalt, you do not have to train on asphalt. McNeal recommends avoiding training this way because there is no give on asphalt. Recommended surfaces include a running track, crushed granite or a treadmill. Sometimes, it is important and necessary to train on the same surface as the race, such as when trail running.

Sustenance

It is crucial to eat at specific intervals even if you are not hungry during long runs and marathons. McNeal recommends something convenient to have on you that is easily digestible and provides adequate strength, such as a running gel or goo. Running gels provide instant energy.

“You don’t want anything like protein that won’t give you energy immediately. You want immediate energy, which comes from a carbohydrate. The gels have some sugar, which provides immediate energy,” she said.

Avoid your snack at the beginning of the marathon, or else you’ll crash. Instead, get to a steady pace and at around the first 45-minute mark, you might go for your gel, goo or other snack. The frequency at which you choose to snack varies among people, so find what works best for you.

Strength training

Strength training at least once a week impacts your run. Exercises like side-stepping with a resistance band or kicking out with a resistance band around the ankles or knees help strengthen the gluteus medius. Squats with the resistance band above the knee activates the glute, as well as glute bridges with marching.

“Single-leg exercises are also paramount because discrepancies can lead to injury. Often, I will evaluate a patient complaining of right knee pain. During the assessment, the findings show significant weakness on the left side, not the right.  This indicates the right leg is being overworked during the run, causing symptoms when the problem is actually stemming from weakness on the left. Exercises such as single-leg squats and single-leg bridges will assure your strength is even side-to-side.”

Overtraining

The risks of overtraining include injury, dehydration and burnout. If you feel overly fatigued more than normal, are not sleeping well or feel pain outside of running, you might be overtraining. Soreness is normal and should be bilateral, but if pain persists a few days after a run or you limp when you run, take a break or see a specialist.

Socialization

Camaraderie and socialization help with getting into running. While some prefer to run on their own, finding a group can be encouraging, especially if you’re new to running. Coaches can also be helpful and look at your running mechanics to give you tips.

“Even for accountability, joining a group or being with friends makes a huge difference and helps keep you motivated,” McNeal said.

By Homa Warren