READY, SET, GO: Tips for marathon training season
With the return to inperson races this spring after two years of pandemic disruption, experts have advice for runners new to the sport and veterans who are training for a comeback.
It only takes about three weeks of doing nothing for aerobic fitness to start to decline, so this could be a difficult training session for some runners who have let their fitness lapse. Kim Lambert, president and coach of the all-volunteer City of Bridges Run Club, said a first step is to allow yourself a grace period to get back moving, even if you’re mostly walking.
“Remember, we’re all weekend warriors,” she said. “Not paid professionals but mere mortals.”
Tim Lyman is Fleet Feet Pittsburgh’s head coach and the director of training at the Bethel Park store, which offers both half and full marathon training packages, as well as a “winter warriors” options for those who just want to run with the group. He advises taking as much time as you possibly can to prepare for a distance event. While it’s tempting to use the “quick fixes” you find on the internet, for long-term sustainability it’s important to practice patience. A typical marathon training plan takes four months, while most runners can get halfmarathon ready in 12 weeks.
In addition, how you train is less important than what you eat and getting enough shut-eye. “If you are not getting quality sleep or fueling well, it doesn’t matter how hard or how long you train,” Mr. Lyman said. “You can’t outrun a poor diet or lack of sleep, so take a holistic approach.”
He also advises being fitted properly for running shoes — a good pair will prevent injury and make runs more enjoyable — and being mindful of the surface you’re training on. If you’ve been logging miles on a treadmill, for instance, your bones and joints will need to become accustomed to harder roads when you jump outside on the first nice day of spring.
Finally, all runners need to remember to rest. Training for an endurance event like a half or full marathon, Mr. Lyman said, is not a perfectly linear process. The body needs time to absorb the training stimulus and build itself back better and stronger. “Without adequate rest, the training load can’t be absorbed and injury risk skyrockets.”
Ms. Lambert agreed that a training plan that safely increases weekly mileage and includes an effective taper at the end — the practice of running less and recovering more in the final weeks before a race — is essential. She also tells her runners not to get obsessed with pace because “fast” is relative. She said 80% of runs should be done at a conversational pace, while long runs should be used to figure out how to properly fuel your body before, during and after your race. Most races are run early in the morning, after fasting all night. If you don’t eat something that’s easily digested before setting out, say, a piece of whole wheat toast with peanut butter, or drink enough water (a good rule of thumb is at least 16 ounces an hour before you start and another four ounces every 20 minutes during the run) you may not have the energy to go the distance.
Speaking of which, it’s a good idea for runners to study the course map beforehand to see where the marathon’s 18 water and electrolyte stations will be located during the event so you know what you need to carry with you, she said. And if you haven’t tried the proffered Honey Stinger energy gels or Nuun sports drinks during a training run, don’t start on race day because you could suffer a very unpleasant bellyache.
Knowing how to properly carbo-load before the event is important, too. In the last few days leading up to your race (60-72 hours before a marathon and two days before a half), 85% to 95% of your calories should come from carbohydrates so your glycogen reserves are full. Definitely don’t stuff yourself with a big pasta dinner the night before or you may be in for an uncomfortable run; food needs time to move through your system.
Most important of all, Ms. Lambert said, is to remember why you signed up for the race in the first place.
“It will get tough, and you have to get comfortable with being uncomfortable,” she said, because running sometimes hurts when you’re trying to get to the next level.
“But once you cross the finish line, it’s one of the best feelings ever.”