Contributed by Mick Grant, CoachUp running coach
Always consult your doctor before beginning any exercise program
Love your running! Any plan you follow should be sustainable for both your short term goals and long term health benefits. If you are overly ambitious and try more than you can handle, you may get injured or mentally burned out. Stay with what you can handle and enjoy it.
Don’t let small things turn into big things. It is important to stay healthy so you can run most days. Keep an eye on your shoes; be careful in bad weather, work on improving running form, stretch to improve flexibility, don’t run with an injury, don’t do what you are not ready for. Begin each day by drinking water. It is an investment in your health. Another tip for endurance athletes is to get full blood work, including iron levels, at your annual physical. Get a hard copy for your records. As an endurance athlete, you don’t want your iron levels to be too low. Consult your doctor.
Get a Coach
Find someone who you trust. Look at where you are, what your goals are, and how can you get from here to there. A coach can also help you identify and minimize risk factors in your training and improve strength, flexibility and running form.
Train with consistency and at a pace that is “conversational.” It is true what Coach Bill Squires and others have said; putting miles in is “Money in the Bank.” Enjoy the outdoors. Morning runs are a great way to begin the day.
Gradually Build Miles
Over time, gradually increase weekly mileage (or minutes). Coach Arthur Lydiard said, “The bigger the base, the higher the peak.” If you want to complete a marathon, begin training as many weeks in advance as possible. This helps you to safely build your aerobic base. Hopefully, you make running an important part of your healthy lifestyle ‒ there are tons of benefits to this! The rule of thumb many use for building miles is increasing about 10% per week. Build safely at a rate that you determine with your coach
Develop a Long Run
For many, this is the most important run of the week. If your goal is to complete a marathon, developing a long run is key. This is where you learn pacing, hydrating and fueling. To complete a marathon, it would be great to get in at least one 20 miler, maybe more. We are trying to make the marathon just another long run, so don’t be intimidated by the distance. This should be a run to enjoy. Try to find others to do long runs with at your pace.
Even and Negative Split Running
Every run should be even or negative split. This means that you go out easy and gradually get faster every run.
- Even split running means the second half is the same time as the first half.
- Negative split running means the second half is faster than the first half.
If your objective is to complete a marathon (as opposed to racing a marathon) you don’t need to run faster than marathon goal pace very often, if at all. The important thing is to discover the pace you can hold for 26.2 miles and practice that, memorize it, and execute it on race day. The marathon should be simply executing another long run. A couple good methods to determine marathon pace are:
- Keep your heart rate under 150 on most runs. If your heart rate is going up, you are probably running too fast. This is very important on long runs.
- What was your pace on a 20 mile run? Did you run an even or negative split?
Hydrating and Fueling
Whichever marathon you are running, find out what they are giving out for energy drinks, and practice taking it. Try to have as few surprises as possible on marathon day. There is a lot of info available on hydrating/fueling strategies. Drink water at every water stop. It is hard to stay hydrated. Practice hydrating on the run to find out what you can handle. In regards to fueling, it is critical to go out easy in the marathon so you can burn fat early and save glycogen. This is one reason to practice even/negative split running every day. You will also want to practice fueling, particularly on the long run, to find out what you can handle. Hitting the wall at mile 20 usually means running out of fuel, so part of your practice will be to take in some fuel to get from 20 to 26.2. Find out what will be given out at the marathon, and practice fueling with it. Plan to take in a few hundred calories of fuel during the race. You will burn fat and glycogen stores for much of the race.
Build Base, Learn Pace, Execute Race
Marathon training is simply preparing your body to run 26.2 miles.
- Build Base: The foundation to complete 26.2 miles
- Learn Pace: Discover, practice, and perfect even and negative split marathon running. Don’t go out faster than the pace for your best long run.
- Execute Race: It is very easy to go out way too hard in a marathon and blow up. Your training will instill the confidence and discipline to execute your marathon race.
In the last couple weeks before the marathon,you should be gradually decreasing miles, decreasing the long run, and getting extra rest and recovery. You might cut by 30-50% per week for the two weeks leading up to the marathon. Discuss the taper with your coach. Improvement is not possible without recovery, so embrace this time to get the extra recovery. That doesn’t mean you should take two weeks off. If you are healthy, you should still run most days. One good way to monitor recovery year-round is to take your resting heart rate periodically. If you see a trend of elevated heart rate, take extra rest.
Running a marathon can be one of the most rewarding experiences of a runner’s life. Enjoy your training, stay healthy, and consult your coach along the way. You will reach your goal if you stick to your training plan and stay motivated.
Thank You For Reading!
Close Squat to Lunge - Keep your feet shoulder-width apart and your arms up at shoulder height. Squat without lifting your heels off the floor. Return to standing position then step forward into a lunge. Keep knees at 90 degrees. Wide Squat with Arnold Press - Feet should be wider than shoulder-width apart. Hold dumbbells … Read More >>>
Close Squat to Lunge How To: Stand with your feet shoulder width apart. Squat down and back up to starting position. Step forward with your left foot into a lunge. Keep your core tight and be sure to keep your knees at a 90 degree angle. Repeat squat then lunge with right leg. Main Muscles: Quads, Hamstrings, Calves, Core. Incorporate … Read More >>>
Strive not to be a success, but rather to be of value. -Albert Einstein Homework: Every day this week... 1. Write down what time of day you find that you feel like you need a snack and are most likely to indulge in something you will later regret having. 2. Write down what you are doing at that time while 'indulging'. 3. Write down who you were with. At … Read More >>>
5.0 from 1 reviews High Protein Nut Bars (Tasty Thursday) Print Prep time 5 mins Cook time 25 mins Total time 30 mins Author: Flavia Del Monte Serves: 8 - 10 Ingredients 1 cup pitted dates 1 cup quinoa flakes or 1½ cup steel cut oats (finely ground) ½ cup toasted pecans (finely ground) ½ cup toasted … Read More >>>
Kiss The Fat Goodbye Front Squat -15-20 pounds, Keep core tight, 5 Reps Dumbbell Step-Up -15-20 pounds, Press into your heels, 10 Reps Glute Bridge With Medicine Ball Roll -10 Second hold, core tight, 5 reps TRX Rear Delt Row - Keep rope at shoulder lever, Step back for higher intensity Repeat 4x! 60 Second rest between rounds … Read More >>>
Every strike brings me closer to the next home run. -Babe Ruth Homework: 1. Write down ONE bad habit that you want to swap with a new 'good' habit 2. Go to my Facebook Fan Page and post it on my wall! No shame ladies! We all have bad habits, Lets do it! … Read More >>>
1. Figure Out The Trigger - What is it that is causing your bad habit? Next time you find yourself reaching for the cookies, stopping for fast food, skipping a workout... write down the time of day, what you are doing, how you are feeling, & who you are with. This will help you figure out what triggers your habit. 2. What … Read More >>>
One of the most important points I’ve tried to get across to my coaching clients and readers is that low-fat diets are not healthy, balanced diets are actually the reason many people can’t lose fat, no matter what they do. A proper intake of healthy fats is absolutely essential in order to: * Improve heart health * Have a heathy immune … Read More >>>
Cilantro-Lime Cauliflower Rice Print Prep time 10 mins Cook time 5 mins Total time 15 mins Author: Flavia Del Monte Serves: 4 Ingredients 1 head of cauliflower, cut into florets 1 tablespoon organic butter or ghee 1 lime, juiced and zested 1⁄4 cup fresh cilantro, chopped Pinch of Aztec Sea Salt and pepper … Read More >>>
Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own power you cannot be successful or happy. - Norman Vincent Peale Happy Monday! It is soon 2015! I cannot believe how fast 2014 went by, what about you? Let's not look back on the year with sorrow in our eyes. Let us not think about the things that we did … Read More >>>