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/ˈmarəθ(ə)n/
noun
A marathon can be run as either a road race or trail run, and the marathon training journey can be the pinnacle of running experiences, as it is both a mental and physical challenge. In order to safely prepare you, you’re going to need a plan: a structured plan with elements that combine enough strength in your feet, lower limb power and endurance, as well as the cardiovascular capacity to sustain the duration of this type of run event. To cater for these variables, you’ll need to work on long runs, and recovery runs, alongside efficiency training through tempo and speed runs; and above all, a sense of fun along the way, otherwise why do it?!
If running is new or new-ish for you, a great place to start is to seek out a run assessment with a physio. It’s a fantastic and informative way that you can get more nuanced information about how you move and what might be helpful or less helpful in your patterning that may get exacerbated by running more. In our profession, we love observing biomechanics and assessing through evidence-based running screens to help to keep you safe as you embark on your running journey. We can help you with the cross training to keep you in peak coordination, execution and strength as you move into a more repetitive loading style of training.
The evidence indicates that strength training plays an important role in elevating a runner’s capacity to the next level. Strength training is an excellent injury “buffer” by strengthening connective tissues (tendons and ligaments) and muscles. Motor or movement patterning to improve coordination and cadence economy can help you to run more efficiently by boosting neuromuscular power (the ability to overcome resistance in the shortest period of time).
Click each section below to discover key training, recovery, and gear strategies for a successful race:
On the non-run days hydration is important to support the cellular exchange in your body. Sweating is our body’s way of cooling and returning to balance/homeostasis, and we need adequate hydration to optimise this and to combat the loss of body fluid through sweating. On running days, hydrating with water or Hydralyte or similar is important to ensure you avoid any chance of heat stroke and to optimise performance. It’s also important to note how you fuel either pre-run or post-run. Some folks like to run fasted, i.e. first thing in the morning and do really well with this, or others may prefer to have a light energy source before they start. If you’re unsure, seek out some advice from a dietician.
You might also reach out to a running coach for 1:1 guidance and a structured training regime in the lead up to the event. As runners themselves, they will provide you with a program based on your goals, ability, and availability to train, and whether you like to run solo or in a group.
A rest day for recovery and restoration is important for great running. Good sleep in your training schedule and especially in the lead up to the event is vital to ensure recovery from training and optimal performance on the day. If you really must do something physical, you could cross train by doing a light strength session at the gym, or go to a yoga or pilates class, go for a long walk with the dog or a friend, or even a short 15-minute recovery run at an easy pace can be very satisfying, while also facilitating tissue recovery. Listen to your body, and know that sometimes the best run is no run.
Depending on where you are in the world and the current climate, it is also important you wear appropriate clothing while running. Keep yourself cool in the summer or run earlier in the morning or late in the evening so your body can function optimally in the warmer conditions. If it’s cooler, have light layers and keep your extremities warm.
There are scores of options in the run footwear world. Appropriate footwear is also another factor in the correct preparation of running a marathon. Having the right shoe can mean the difference to a comfortable or uncomfortable experience and short term or long term injury. Seek out a running physio or podiatrist to review your footwear and foot biomechanics so you can make the best choice when investing in your shoes to take you to the finish line.
Preparing for a full distance run means taking care of your joints and tracking movement imbalances. If you experience lingering issues or want to prevent injuries before they baseline, incorporating custom sports physiotherapy screen tracking can give you the buffer you need.
Above all, have a fabulous event!
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