Deepthi Velkur had a chance to talk to a few runners on how you could prepare for the marathon season.
For many runners, the desire to run a marathon is all about achieving a personal goal. For others, it could be the desire to push the envelope and see how far they can go with their bodies. Perhaps, a friend talked you into it, or you want to get fitter, or you’re running for a noble cause such as building awareness for a local charity.
Whatever the reason, you need to hold on to it and constantly remind yourself of it often during the months leading up to the marathon season.
Each marathon is a new adventure in itself! Making that overwhelming and sometimes breath-taking decision to run the traditional 42.195 km can not only be quite uplifting but it can also give you the much-needed energy to kick-start your training.
Whether it is your first time preparing for a marathon or one of many, a good overall approach to your mental and physical training is as important as a specific running plan, which can help you be at your best on marathon day.
To help us better understand how you can go about this, we spoke to a few professionals and here’s what they had to say.
Kothandapani KC (fondly called Coach Pani), is a running coach with the PaceMakers running club and a marathon runner himself.
He recommends that for a first-time marathoner, the focus should be on completing the distance comfortably and not worry about speed or timing.
- Build a training plan 6 months ahead and work backward i.e. 24 weeks, 23 weeks and so on.
- Run at least 4-5 days a week focussing on one speed workout, one strength workout like uphill runs, one long run, and two easy runs in between.
- Run your long runs 60-90 secs slower than your target marathon pace and increase your long runs by not more than 10%.
- Every fourth week cut back your total mileage to 50% to avoid overtraining.
- Break-down the 6 Months into three parts – base building, converting the base building into speed endurance and race-specific workouts.
- During long runs, prepare yourself as if you are going to run on race day such as getting your gear ready, waking up early, hydration strategy, pre-snacks etc.
- Ensure you follow a proper nutrition plan and adequate rest to overcome both physical and mental stress.
- Always listen to your body. Do not over train – helps minimize the risk of injury. To track this, check your resting heart rate and if it’s on the rise, ease off on the training for a bit.
- Race at least two Half Marathons during your training period, trying to improve each time so that you get an indication of your progress in training
- Taper down your training in the last two weeks. Be careful to not fall sick or catch a cold
- Plan your race day strategy such as at what pace you want to run, hydration points, when to use gels etc. Note: don’t try anything new on race day – stick to the plan!
- Finally, believe in yourself, believe in your training and think positive. Start the race slow and build the pace gradually. Aim for negative splits.
- Prioritise your races in terms of which race is of top priority, where you want to do well and train accordingly.
- Build your training slowly. Keep a weekly mileage of 45-55kms which will help you to build endurance.
- Go on long runs as you need to get used to being on your feet for long hours.
- Run a few tune-up races before the main race to know where you stand and where you could improve.
- Keep a close watch on your nutrition intake and give yourself time to recover.
- 80% of your runs should be at an easy pace and 20% should be tempo or speed work.
- Slow down your training in the last 2-3 weeks as overtraining will lead to injuries.
- Great inner strength.
- Eating right during the training phase.
- Focus on building endurance rather than speed.
- Plan your training well ahead of the race and do not rush into overtraining due to lack of time as that might lead you to injuries.
- Patience and perseverance will help you achieve your end goal.
- For running a half marathon in specific, you can work on building speed during the interval and tempo runs and
- Finally, rest well as your body needs to recover from all the hard training.
So, there you go – you’ve heard it straight from some of the experts – train well, eat right, rest enough and be patient.
These key steps will help you develop a healthier way to run making it more fun, with better results for body, mind, and soul.
I end this article with quite a quote by Paula Radcliffe (three-time London and New York marathon winner) – “In long-distance events, the importance of your mental state in determining the outcome of a race can’t be overestimated.
Something for all of us to reflect on.