Here are some my tips as an experienced marathoner and Ironman Triathlete.
1. TRAINING PROGRAM: Find a marathon training program or better yet hire a coach! – Build and maintain a base of at least 40 miles per week. This should include 3 days of shorter runs and one long run day. Discipline yourself to a training regime – even if it is to stick to a program. Look at what long mileage pieces are for the week and be sure you get (2) in per week – – and any other junk miles to get in the mileage.
2. RACE PREP: Get experience and run shorter-than-marathon distance races, 10-kilometer to half-marathon. Do this particularly in the six months leading up to the marathon. Choose a race to improve your time. This would be a marathon with a flat course, held during a time of year when you can expect good weather and have the appropriate time to train. Keep track of your times in training, pacing yourself with a Garmin, Apple Watch other device that keeps track of mileage and pace. I personally like the Garmin for immediate feedback and simplistic use.
3. TEMPO AND FARTLEKS: Include a tempo run once a week. After warming up, run approximately 20 to 30 seconds slower than your 10K race pace for 20 to 25 minutes. Include fartlek runs in your training once a week – – take 20 min and sprint those telephone poles!
4. LONG RUNS: Run long more often if you\’re trying to improve on a previous set time. Complete at least five to six long runs during the four-month marathon buildup. These should be in the 18-to 20-mile range. (Minimum long runs is 3 before race day)
5. JOURNAL: Make notes on how you feel and perform. Whether you add this to your Strava notes or a electronic journal that you keep and share with your coach. Find out your sweet spot where you get the best performance.
6. HILLS & TRAILS: Add more uphill running into your training program. It will increase your leg strength. Trail running is also good for increasing leg strength, agility and concentration.
7. NUTRITION – It’s important to listen to your body and fuel yourself for the run. There are so many “diets” out there, just remember to be smart and don’t skimp on the fuel you need to get in the work. Food is fuel and a balance of carbohydrates, fats and protein is key.
8. FUEL FOR the RACE: Experiment with special energy foods and carbohydrate drinks. These are designed to keep you running better for longer. This is best practiced on long runs. I use Honey Stingers and Nuun. Also look at recovery drinks that work for you to keep your muscles recovered and ready for the next run. I use a protein powder combination with milk or juice. Be sure to do plenty of trials before depending on it come race day.
9. REST: Take a day off each week (Do something else if you can\’t stand it! bike, weights, swim, yoga, etc.) Rest is good to rejuvenate your muscles and give your body a break to perform even better. Sleep is also key! Getting a good night’s sleep is key to performance.
10. TAPER: Taper your training (amount and intensity) beginning three weeks before the marathon. Very important to taper down to 50% of your highest mileage week and be sure to take that one day off. This is important in order to have the energy needed to go as fast as possible on race day!
11. MEDITATION: Think you can, visualize the race, the finish with the build up and get it done! Visualization is good to see the course, see yourself completing the race and keep your mind in the game! This takes practice and there are many ways to work on visualization and meditation.
12. PACING: Once you have a goal time in mind, know what your ideal pacing feels like in a run. Do a few runs in your training at your “race pace” to get the feeling of what you need to run to get to your goal. Try a few track workouts that will help you get to that goal pace. Some races have pace runners that are really helpful in keeping you on target.
13. BE PREPARED on race day and race weekend – – don\’t let any fluff factors that you mess things up! Stay overnight close to the race, plan your pre-race regime, meals, and prep so nothing messes with your head. Get out there and check out the course as it is important to know the race course, the elevation changes and how tactically you are going to run each mile, building up to the finish. Layout all your race clothing, socks, shoes, bib, singlet or shirt, shorts, and fuel. Have it all ready and know you are ready!
14. RECOVERY: When the race is complete, take the time to recover. Don\’t schedule another race on top of your \”goal race\” and not have the time to re-fuel and rejuvenate. Massage is good to activate your muscles and listen to your body by not running too hard too soon. Take time to let your body heal and celebrate your accomplishment!
Take it all in and always remember – – if you believe it, you can achieve it!
