Start testing what works for you from your 1 hour 30 minute runs. Long Running Day Nutrition. What to eat before your long run depends on what time of day you run it. Ideally run it in the morning so you only need to consider breakfast rather than lunch or dinner too.
Again the key is to find what suits you and start testing it early on in your training plan. Consider what will give you enough energy and what agrees with your system. Both of these are paramount to your running stamina and performance.
My pre long run breakfast is Weetabix with muesli and an espresso coffee. And plenty of hydrating fluid. After a long run, the most important thing to do is hydrate. My reward is an old school jam doughnut but each to their own. Running Gear. If you are considering changing your running gear shoes or clothing change them at the start of your training plan so that you are well used to wearing them for the marathon. Especially your runners.
If they need changing do it sooner rather than later as running long distance in worn out runners can cause injury. Running Gadgets. If you run with a running watch, try not to become too fixated or over reliant on it. Especially while you are running.
Especially when long runs get very long. Running Audio Devices. If you normally run listening to music, podcasts or audiobooks make sure that they are adequately charged, especially on your long run days.
Something I found out the hard way on my debut overseas half marathon in Rome. Clean Living. Throughout the training plan, look after yourself both physically and mentally. Think clean eating, drinking and living. Never underestimate how the way you treat your body impacts on your running performance. Everyone likes to let the hair down sometimes but choose when to very carefully and wisely during your training. And clear your social drinking diary for the last month to give your body the best chance to be in full health and form for what awaits it at the end of the month.
Immune System. By my 4th marathon I sought something preventative to avoid getting sick. Listen to your body. If you feel you are in any way injured during your training, get checked out sooner rather than later. Most injuries can be fixed with the proper advice and treatment. If they are caught in time. For those new to marathon running, tapering is when you start reducing your long distance runs.
You need this time to give your body a chance to recover from the previous months of hard training so that it is ready to take on the ultimate It is crucial not to deviate from the plan at this stage.
This week is all about looking after yourself, both physically and mentally. It is a week of clean eating, drinking and living with 3 short runs thrown in to keep you ticking over.
For full details on what to do during this week and on race day, you can read our 26 Tips for Race Week and Race Day on our website. Our 16 week marathon training plan starts next week on Monday 8th July. The three-week taper is not only to prepare for the marathon, but also to recover after Week For most runners, going further than 20 in any one workout probably does little good physically, or psychologically, and potentially could cause some harm if the runner fails to recover from a or or even mile workout before marathon weekend.
I still remember one year meeting a woman at a party before the Chicago Marathon. In a mile workout a few weeks before the race, she pulled a muscle at the mile point, so had to postpone her marathon debut.
I bit my tongue thinking that if this had happened in the marathon itself, she could have walked or limped the final 2 miles and finished with honor. The memory of that woman continues to haunt me. Once a runner has more than a few marathons under his belt, if he wants to experiment with longer runs, be my guest.
Now before you change the podcast to something that sounds a little more sensible, hear me out for a minute. Most beginner runners training for the marathon are averaging anywhere from minutes per mile, on their long run, which equates to about hour finishing time. At a pace of 10 minutes per mile, a runner will take roughly 3 hours and 40 minutes to finish a 22 mile run.
The last 40 minutes is what makes this wrong. When you run for longer than three hours, you are building just about the same amount of aerobics fitness as running two hours. If you choose to run even longer than three hours, the return on your investment shrinks even further, and might end up costing you more than you bargained for. Running for longer than three hours is hard no matter what your fitness level and doing so, significantly increases your chance of injury.
As you tire, your form begins to break down, your major muscles become weak and susceptible to injury.
Any overuse injuries that you might have, begin to make their presence known. Until your muscles, tendons, and bones get used to the specific impact forces of long distance running, your lungs might take you farther than the rest of your body can handle, and that leads to injury. You are also sabotaging the following week of training that would be beneficial for the marathon. That means instead of bouncing back in a day or two, you might need three, four or five days to recover, and be able to run hard again.
That means extra rest days, shortening the length of some runs, or even skipping out on beneficial speed sessions altogether. So, instead of taking the rest that your body requires after a multi-hour run, you push through the fatigue and keep running no matter what. At a minimum, this sacrifices your ability to run as well as you can, on hard workout days and at worst, is a great way to get you a forced rest break due to an injury. Running 20 or 22 miles in training has long been the standard for marathon training since the running booms of the s and 80s.
The only problem with sticking with that tradition is that the average marathon finishing time in the 70s and 80s, was a whole lot closer to 3 hours. Even with all the evidence, how are you going to be prepared for The trick is not to run the first 16 miles of the race in training.
I mean that you should make those 16 miles simulate what you will feel during the hardest part of the race; the end, without running all the miles at once. You can do that by running a shorter but not easy paced run called the steady pace run the day before your long run.
This theory is called accumulated fatigue. The day after your steady run, you will not wake up fresh, tapered, and ready to race like you will on race day. You will be a touch tired or maybe even have a hint of soreness just like you will at the end of the marathon.
For most runners, you will be running close to or even further than the length of the marathon in a weekend, not just all on one day. Doing it this way, decreases your injury risk, and allows you to be able to add some speed and quality to your long run.
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