A frequent question that I get from new marathoners is how they can know that they can finish 26.2 miles when their longest distance in training is 20 miles, if they are following one of my plans.
Runners won’t complete a long run that reaches up to the full 26.2 miles because the risk of injury increases while it doesn’t provide addition any training benefits. Because of this, it can be hard to trust that your training will carry you through those final miles when the marathon gets really hard.
To listen to the podcast version of this, please see this episode of the MTA Podcast.
1. Make sure that you’re using a training plan appropriate for your experience level.
Don’t wing it! Runners who use a lot of guess work when it comes to their training often have a low confidence level going into their marathon. For example, if you’ve been running 25 miles/week in base building don’t choose a training plan that starts out with 40+ miles per week. If you’re used to running 3-4 days per week don’t choose a plan that has you running 6 days per week. That will strain your body from the beginning and often result in injury and burnout. Working with a running coach can help you get the most out of yourself and maximize your confidence and experience.
2. Integrate strength training, especially lower body and core work.
Strength training can increase the amount of muscular endurance that you have which is important for longer distances. Aim for at least two strength workouts per week (and more if you’re more experienced and have the time). I like to recommend compound exercises (that use multiple muscles at once) as well as some single leg work (since running is a series of single leg movements. Favorite strength training activities include: plank, side plank, push ups, pull ups (assisted is fine), squats, multi-directional lunges, hip thrusts, single leg deadlifts, Bulgarian split squats, and single leg bridges.
3. Hydrate and fuel to support your training.
Don’t wait until later in the your training to start practicing hydration and fueling, begin at the start. Some runners figure out their hydration and fueling easily while others struggle to find products that settle well with their stomach and energy needs. There is also a wide range of how many grams of carbohydrates each individual can tolerate per hour of running (it can range from 30-100+ grams). But you can train your body to be able to process carbs more effectively and the time to do that is while training. It’s also important to figure out what you’re going to eat pre-long run/pre-marathon. Also, when it comes to hydrating and fueling during your long run don’t wait until you’re several miles/km’s in to start fueling and hydrating, start early. What you don’t take in can’t help you.
4. Be strategic during your long runs.
Try to match your route as closely as possible to the marathon course that you’ll be doing (roads, rail trail, single track, elevation, incline, decline, etc). Aim to start with a conservative pace (like you will during the marathon) and try to finish the miles strong. Use the long runs to practice hydration, fueling, gear, and your mindset. If you plan to do a run/walk strategy during your marathon be sure to practice that during your long runs too. If your marathon course is hilly try to do a percentage of your long runs on a similarly hilly route.
5. Train your mind as well as your body.
The body will follow the cues that it is given from your mind and will. Know your “why”- the reason you’re pushing yourself out of your comfort zone. Acknowledge your doubts and look for ways to reframe them. Come up with some mantras to use when you struggle. This can be something as simple as “you’re doing fine” or “good job, Ang” , “I can do hard things.” Other people dedicate a mile to significant people in their lives. Inner reflection and prayer can also be a good strategy to be in the moment and cultivating a positive mindset.
6. Have faith!
The bottom line is that a lot of life is based on faith, including the last few miles of a marathon (or any long race). And I think that’s one of the compelling things about the marathon and beyond. The outcome is not assured. But realize that we already do a lot of things in faith. We drive our car to work in faith that we will arrive safely. We sit in chairs and usually don’t wonder if they’ll hold us. We start relationships with a certain amount of faith, not knowing what the outcome will be. The bottom line is that you don’t know with 100% certainty that you can finish the final miles of a marathon. But you can borrow faith from others who have had doubts and have gone the distance. You can use the data from your training, from being well prepared, from your coach, your support people, and the inner resources that you’ve built up through the weeks and months to assure you that it will work out.
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