Let's Talk Marathon Training

Let's Talk Marathon Training

Running a marathon is no small feat, yet it seems to be something that everyone is doing right now. With all the hype around running at the moment, running a marathon has become the "norm" instead of being what truly is a massive milestone to achieve. Alongside this becomes the issue that people aren't giving their bodies adequate time, fuel and training to prepare to withstand such a difficult race. Keep reading to find out what it takes to train for a Marathon... and yes you can do it!

It won't Happen Overnight, it takes Time

Running a marathon is something that even experienced runners take 15-21+ weeks to train for, so do not take training for a marathon lightly. It is a lot of pressure on your body to run for such a long distance & time on race day, so you need all the prep you can get beforehand. Without proper training, you will drastically increase your chances of musculoskeletal injury, extreme body stress, exhaustion, and prolonged recovery. 

If you follow a structured marathon program (which we highly recommend you do) you should be running between 3-5 times a week, and your long run may take between 1.5 - 3 hours to complete especially during peak training. Therefore, this is not something to underestimate if you are thinking about training for a marathon. The hardest part of a marathon is everything you work towards before the start line, then once you're at race day you get to enjoy the fruits of your labour. 

Optimise your Nutrition & Hydration

This is a massive aspect of marathon prep, and will truly impact your performance if not done correctly. Training for a marathon means that you could be averaging anywhere between 30 - 50+ kms of running a week, so all this extra work means your body will need more fuel and require extra energy during your long runs. During your longer runs, try different types of fuel like energy gels, chews, or bars. Most marathon athletes opt to have a gel every 40mins - 60mins. Find out what works best for you and practice using it during your long runs, this way, there will be no surprises on race day. Between your training it is important that you focus on getting enough protein in, and eating a balanced diet. Check out our Beginner's Guide to Running  blog post for some pre and post running fuel ideas. 

Hydration is also so important when you are running for hours and sweating a lot. Drinking water may not even be sufficient enough, so ensure you prioritise rehydrating with electrolytes and salt as well - we are loving Coconut Water at the moment!

Prioritise Rest

With all the extra time spent running, your body is going to be tired so it is crucial to prioritise sleep and rest days. To ensure you are able to keep up with your training program, you body needs rest days so your muscles can recover. Coach Annabelle during her peak marathon prep enjoyed having 2-3 rest days and ensured she got at least 8+ hours of sleep each night. Are you struggling to slow down and relax? Try flowing through Coach Ana's Restorative Yoga to Slow Down or Yin To Unwind to help decrease the built up stress in your body from all the running. 

Importance of Recovery

To prevent injuries and ensure your body is recovering from each running session it is important to set time aside for stretching, mobility and recovery aids. Checkout Coach Lisa's On-Demand Mobility Warm Up for Runners or Mobility Cool Down Post Run to flow through her stretching techniques to loosen up your body before or after your run. It is also recommend to use a foam roller or trigger ball on any niggles between sessions, or jump into a sauna to slow down and improve your recovery time. 

Consistency is Key

Most importantly, with anything the key is consistency so don't be afraid to slow down some days if your body is feeling flat and push hard on the days you are feeling good. A good marathon training program will help you stay consistent throughout the duration of the program by incorporating deload weeks, slow runs, and shorter runs to keep you feeling good for your harder sessions. 

Marathon training is hard work, so if you are currently in the midst of your training or considering signing up just know that the Move With Us Team is proud of you and are cheering you on. 

Incorporate Resistance Training

Resistance Training helps build muscular strength and endurance, which are both essential for maintaining proper running form and efficiency over long distances. Stronger muscles can better support your joints, reducing the risk of injuries such as runner's knee or IT band syndrome. Additionally, resistance training can improve your overall power and speed which can help tackle hills and sprints more effectively during your runs. By enhancing your muscular strength and resilience, resistance training not only supports your marathon training but also helps you move better and have an injury-free running experience.

Do you want more out of your training?

Sign up for our Platinum Membership (for as little as $1 a day!!) to join Coach Annabelle's Hybrid Program and start your running journey today.