Marathon Training
Marathon Training
It’s January! A time of new beginnings, resolutions and, for those who are that way inclined, the start of marathon training. After the fun and excesses of Christmas and New Year, January 2nd is often the day that anyone signed up for the London Marathon on 27th April suddenly realises they need to actually start running.
As a personal trainer and avid runner myself, I usually have friends, clients and fellow runners come to me in a state of panic around this time. Signing up for the marathon when it’s 6 months away is great - you’ve got loads of time! But unless running is part of your fitness regime anyway, the dreaded training plan is a relative unknown until the hangover and Christmas chocolate has worn off.
I’m often asked “when is the best time to start training?” The answer isn’t straightforward and all depends on what you want to get out of running your marathon. Physiologically, the best time to start training is, unfortunately, years ago.
The best distance runners have often been training since their very early years and their bodies and lives are uniquely adapted to it. However, anyone who can run - from absolute amateurs to seasoned pros - can improve and enjoy a marathon with the right training and mindset.
With this in mind, I have distilled it all down into some basic starting points to follow when taking on a marathon.
Life gets in the way. We have work, kids, dogs and everything else to contend with. Any marathon training plan should be bespoke and achievable for whoever is aiming to complete it. Don’t overreach and try to run 6 times a week if it’s not realistically going to happen. You can run a great marathon time on 3 runs a week for 16-20 weeks with the right plan.
Be consistent. Some days your body will feel heavy. The weather will be rubbish. Your trainers will be wet. Remember why you’re doing it and that no one ever regrets a run after they’ve done it!
Strengthen. As well as the actual running, ensuring your body is strong enough to withstand a marathon is absolutely crucial. Build in 2-3 resistance and core training sessions to your week to help stave off injury and improve form and speed.
Structure. Every run should have an aim: easy, tempo, interval or threshold. Increasing the distance is great but your body and cardiovascular system needs to be rested as much as it needs to be tested. Do your research or speak to someone who knows what they’re talking about!
Recovery. Resting, eating, sleeping. All great normally but so important for staying injury free and allowing your body to properly repair after training and to adapt to the new training stimuli. Increasing the demand on your muscles and CV system means that fuelling properly and resting appropriately are crucial for success.
Marathon training can be long, arduous and challenging but the end results are incredibly rewarding. Pace yourself, smile and enjoy the journey!
