Are you training for a fall marathon!? Even if you don’t have a 26.2 mile race lined up on the calendar in these coming months, most of these tips should generally apply to any distance runners, 5K up to an ultra marathon!
Or, if you have your sights set on a prospective marathon, save this for future reference!
And don’t forget to check out Part 1 in our series, “How to Crush your Fall Marathon,” if you haven’t already!
As runners and run coaches ourselves, we want to share some advice to help you reach your upcoming marathon goals and AWAKEN YOUR POTENTIAL in running!!
Read below for 3 Tips to help you train for your best marathon!
Tip #1: Stress + Rest = Growth
This formula is so important and applies to running and everyday life! As referenced from the book, “Peak Performance,” by Steve Magness and Brad Stulberg, the principle “stress + rest = growth” represents a major component discussed to “elevate your game, avoid burnout, and thrive with the new science of success.”
The “stress + rest = growth” principle basically describes the best way to improve performance: the body must experience “stress” through hard workouts and mileage, then it needs rest and recovery in order to actually create growth.
Essentially, the stress of hard physical training breaks your body down, and only when the training is followed by rest are you able to actually adapt from the hard efforts! Magness and Stulberg state that in order “to reap the benefits of stress, you need rest.”
So with marathon training, you should be following up hard workouts and long runs with recovery days consisting of slow easy runs. Don't worry about pace on these days and just listen to your body-- you can't go hard on your hard days if you don't go easy on your easy days!
Every once in awhile a day off of running is necessary, or an easy run can be replaced with some cross-training to flush out the legs!
As run coaches, we typically implement this principle into our training cycles as well by incorporating a “down week” of lower mileage every few weeks into our clients’ training. This helps our clients recover from and adapt to the previous few weeks of hard training/higher mileage.
Tapering down mileage in the weeks leading up to the marathon will also allow your body to absorb all the work you put in from your training cycle and help your legs feel fresher for race day.
And don't forget about SLEEP! This underrated recovery tool is arguably the most important!! Sleep acts as a catalyst for physical growth, so make sure you are consistently getting enough sleep to support your training.
Tip #2: Practice Fueling on Long Runs
If you’re running a marathon at any level, you NEED to be fueling during the race! And you probably know the old saying, “don’t try anything new on race day,” so you should definitely be practicing with fueling on your long runs leading up to the race!
Our bodies are only able to store enough carbohydrates to get us through about 20 miles of running, which is why runners will inevitably hit “the wall” around the 20-mile mark in the race if they are not fueling properly!
Everyone is different with what they can tolerate on the run, but it is typically recommended to take a gel (or gummies or candy– whatever simple carb source you prefer!) about every 45 minutes during a long effort.
You also need to make sure you’re getting enough fluids and electrolytes during the race. The recommended amount can vary based on how much you sweat, how salty of a sweater you are, how many carbs and fluids you can tolerate, and the weather!
Many runners need to take in fluids and/or carbs every few miles during the race.
Practicing fueling during long runs is important to see what works for you– some gels might make you queasy, some gels may not sustain you long enough, and so on…so it’s really important to see what fueling products and techniques work for your individual needs.
If you have no idea where to start with fueling, go to your local running store and ask one of the associates about the different gels and products they carry, and buy a few samples of brands/products to try out!
Check out some ideas for fueling options featured in this Middle Trail Running blog! They even feature Coach Mackenzie as she explains her favorite gels!
If you’re testing things out and have trouble with stomach problems, dehydration issues, or just can't figure out the best amount of carbs and fluids your body needs, then I recommend reaching out to a registered sports dietitian that specializes in working with endurance athletes. Natalie Robertello from BeFueled Sports Nutrition offers awesome services for endurance athletes!
Remember, in addition to fueling during long runs and on race day, you should also be generally taking in more calories with an increase in mileage! More calories, especially carbs, are needed in marathon training to support your body’s recovery process!
Along with that, carb-loading the week leading up to the race provides another performance benefit for marathon race day.
Remember: food is FUEL!!
Tip #3: Believe!
The distance of a marathon can be intimidating and anything can happen with such a long race—think of this positively though, as potential that you are capable of running strong on race day because you are PREPARED! BELIEVE in yourself!!
Having a solid support system while you’re preparing for the marathon is super important! We won’t sugar coat it– marathon training is HARD WORK and very time consuming! But if you have a good support system encouraging you and keeping you accountable, you’ll go into the race feeling much more confident!
The race itself should be a celebration of all the hard work you’ve put in throughout the process! Acknowledge the endless hours of preparation and run free knowing that no matter the result, you will finish feeling like you gave it your all!
If you need a great support system to help you along your marathon training journey, please don’t hesitate to reach out to us at AWAKEN!
We’re here to help you every step of the way– we offer monthly run coaching, individualized strength training and physical therapy, and offer a specialized 3D running analysis! As runners ourselves, we understand the struggles that many runners go through and the tough yet rewarding process of training for a goal race.
We want to help you AWAKEN YOUR POTENTIAL in running!
Reach out through the link below to sign up for a FREE phone consultation!
Happy running!
Comments