Are you gearing up to conquer the daunting yet exhilarating challenge of running a marathon? As you lace up your shoes and embark on this epic journey, it's crucial to prioritise not just the miles you log, but also the care and attention you give to your body. Training for a marathon isn't just about pushing your limits; it's about finding the delicate balance between endurance and injury prevention. That's where the expertise of a physiotherapist can make all the difference to your training and preparation. So, before you take off on this journey, here are 10 tips from our physios to help optimise your marathon training.
1. Training Plan
Training for a marathon does not need to be complicated but you should have a plan in place to ensure you are prepared for the event. A plan will allow you to train in a way suitable to your level whether that be novice or advanced. A plan allows you to incorporate variety into your program preparing you for varying running intensities, challenges you may face and ensuring you don’t get stuck doing the same thing every week. It is important to incorporate both interval and continuous sessions into your plan. Take time to learn your pacing particularly if this is your first marathon as this will aid in the structure of each individual session.
2. Optimal loading
The average timeline for training for a marathon is 3 months allowing you to gradually build up in volume (i.e. weekly distance) however a longer training plan may be required if you are relatively new to running. Take your time with this, the general rule of thumb is to increase your distance by 10% each week at a comfortable pace. If you start to feel pain or ‘niggles’ reduce your pace and/or distance for a week and then gradually increase again. Increasing volume is a priority when training for a marathon and during long endurance efforts it is important to run at a slower pace.
3. Strength training
Strength training is an important and often over-looked part of marathon training. Strength training not only reduces your risk of injury but improves your running economy (i.e increasing your strength allows you to cover a distance in less time). Strength training should be incorporated on days where you are not running or where your running volume is low to ensure you are not doing too much.
4. Set Realistic goals
Setting goals which are achievable and measurable are important to ensure you stay motivated and reduce your risk of injury. If you are new to marathon training, it is really important to pace yourself. It is recommended to set short, medium and long-term goals ensuring you are staying motivated and focusing on your own potential.
5. Dealing with injury
If you are experiencing pain when you run it is important to seek professional advice from a physiotherapist. Marathon training can incorporate both high intensity and volume therefore nipping these issues in the bud is important to ensure they do not develop into long term problems.
6. Organisation
Marathon training is a big commitment and trying to balance this with the demands of work, family & social life and other commitments can be difficult. It is important to organise how you will balance adding in an extra run or two without it impacting the other areas of your life. This can be implemented by waking up earlier each day or adding in a run during lunch to ensure you are not feeling too overwhelmed. Getting friends and family involved can be an excellent way to mix both training and social life together.
7. Footwear
Ensure you are wearing the appropriate footwear suited to you. It is important to ensure that your runners are not too old or new. Both of these things can cause discomfort and/or injury. There are so many different types of runners on the market it can be difficult to decide on the best ones for you. Find a pair of runners which are comfortable for you and wear them in.
8. Recovery
It is important to incorporate rest days into your weekly schedule. This will allow your body to recover and will help in your progress. Sleep is a big factor in recovery, and it has been highlighted that a lack of sleep can increase your risk of injury by up to 1.7% (1). It is important to have an adequate nutrition plan to aid in your recovery. Deload week are important tools to use to aid recovery and reduce risk of injury as well.
9. Expert advice
If you are a beginner, it may be worth your while going to an expect in the area initially. They can help you plan appropriately for the months ahead and ensure that you are following a plan which is specific to you. In saying this those who have been running marathons for a while and have a goal of completing the race in a faster time may also benefit from seeking expert advice.
10. Don’t Overthink it
Lastly there is an overwhelming amount of information out there and it can lead to a lot of confusion. Like most things in life simple is best. Stick to the basics and if you get lost at any point ask a professional or someone with more experience in the area.
If you would like to schedule a consultation with one of our experienced physiotherapists to get some more personalised treatment and advice, you can book online here.
Written by: Kate Murphy, ISCP & CORU
References
Huang, K. and Ihm, J., 2021. Sleep and Injury Risk. Current Sports Medicine Reports, 20(6), pp.286-290.