Essential Tips for Marathon Training: Weekly Runs, Recovery, and Nutrition
Training for a marathon is a challenging yet rewarding journey that requires careful planning, discipline, and consistency. To help you reach the starting line prepared, here are some essential tips on weekly runs, recovery, and nutrition.
1. Structured Weekly Runs
Your training should focus on progressively increasing your weekly mileage. Start by incorporating three to four runs per week, ensuring a mix of long runs, tempo runs, and interval sessions. The long run, typically done at a slower pace, is crucial for building endurance and should increase in distance each week, peaking at around 18-20 miles a few weeks before race day.
Tempo runs, done at a pace just below your race pace, help improve your lactate threshold and overall speed, while interval sessions, which alternate between fast and slow running, build strength and stamina. A recovery run or an easy jog after hard sessions can be essential for flushing out lactic acid and reducing muscle tightness.
2. Prioritise Recovery
Recovery is just as important as training, allowing your body to adapt and grow stronger. After long runs or intense workouts, make sure to stretch, hydrate, and refuel. Aim for at least one to two full rest days each week, during which you focus on gentle activities like walking or yoga to aid flexibility.
Consider incorporating foam rolling or using a massage gun to alleviate muscle tightness. Quality sleep is also vital—getting 7-9 hours per night allows for muscle repair and replenishes energy stores.
3. Nutrition for Endurance
Fueling your body correctly is key to marathon success. Ensure you’re consuming a balanced diet rich in carbohydrates, protein, and healthy fats. Carbs are particularly important, as they provide the energy necessary for long runs. On the day of a long run, aim to eat a carb-heavy breakfast 2-3 hours before heading out.
During longer training sessions, practise fuelling with gels, sports drinks, or energy bars to maintain energy levels. Post-run, replenish with a mix of carbs and protein to kickstart muscle recovery. We would always recommend choosing a gel you like and sticking to it, or checking what nutrition your race of choice uses and practice with them. Gels can have a nasty habit of causing stomach upsets, so it’s important to train with them.
By maintaining a balanced approach to your weekly runs, recovery, and nutrition, you'll set yourself up for success on race day. Happy training!