In this report I reveal the six key components to successful marathon training.
These six things got me back into long distance running quickly and safely after my pregnancy. I know they will work for you!
If a marathon is on your radar this year I want to tell you what it takes to make your training a glowing success.
Running in the summer can be tough especially if you live in a humid climate. But successful training is possible this time of year if you know what you are doing. I realize that if you live in the Southern Hemisphere you’re going into winter right now. Winter is actually my preferred time to train.
ANNOUNCEMENT (drum roll goes here)
In just a few days we will be reopening the doors to our training and coaching program for people who want help taking on the marathon challenge. This time my husband Trevor will be getting in on the action to prepare for the Rock and Roll St. Louis Marathon. He was a total “non-runner” only a year and half ago!
This program is an A to Z system for total marathon butt kicking. It is designed with beginners in mind. More details to come.
Now here are the six key components make your training effective!
Key number one is . . .
You won’t be able to run a marathon without learning some “Jedi mind tricks.” Even though you wouldn’t be training for a marathon unless you really wanted to, you’d be surprised at how your mind will try to sabotage you sometimes. Unless you tap into the power of having a positive mindset you’ll talk yourself out of training for a marathon.
I was just reading an article entitled “The Optimism Bias” in the recent issue of Time Magazine. It gave the example of how college students perform better after being primed with an affirmative message. The researcher administered tests to students while scanning their brains. Some students were primed with the message that they were “smart, intelligent, and clever.” Others were primed with the words “stupid and ignorant.” The article went on to say, “Expectations become self-fulfilling by altering our performance and actions, which ultimately affects what happens in the future.”
2. Running Mechanics
Once you get the proper mindset in place you’ll want to focus on developing effective running mechanics. Your training experience isn’t going to be very pleasant unless you’ve built a solid running base and are able to master good running form. In addition you’ll need to learn proper pacing and plan for personal safety. For example, many of us will experience hot and humid running conditions during the summer. Doing long runs in these conditions is going to get uncomfortable quickly if we don’t have some strategies for dealing with the heat.
Training for a marathon will require utilizing equipment that maximizes the body’s performance. Believe it or not, good running gear and gadgets really do make a difference. Make sure that you have the shoes you need to begin training and know how to care for your shoes to maximize their life. This will save you a heap of frustration.
Change Your Running Shoes! “Thanks for your advice on changing out your running shoes to prevent knee problems and Trevor’s experience with just such an issue. I just started listening to your podcast and this episode, which I picked out of the blue to check you guys out, was just what I needed at this very moment in time.” from our Facebook page
4. Cross-Training and Stretching
As many of you know, when I trained for my first marathon I made lots of rookie mistakes. One thing I didn’t understand was the importance of cross training and stretching. The fruit of my only running training plan was a series of injuries. Now I am convinced of the essential nature of cross training for the endurance athlete. If you study the habits of most elite runners you’ll find that they include cross training in their training regimen.
“ I harp on this all the time, but it’s always worth repeating: DON’T JUST RUN! If you get away from your chosen sport and into yoga, Pilates, and spinning classes, the weight room, the pool, and out on a bike, you will become a better runner and a fitter, happier human being.” -Chris Kostman, director of Badwater Ultra Marathon
5. Injury Prevention
Unless you have a “bullet-proof” body, you’ll need to understand the importance of injury prevention and early treatment. About 10% of runners are able to log high mileage and “break all the rules” without injury. For the rest of us it is very important to understand our weaknesses and take steps to avoid them.
Here are the Six Most Common Running Injuries:
1. Patellofemoral Pain Syndrome – Runner’s Knee
2. Achillies Tendinitis
3. Plantar Fasciitis
4. Medial Tibial Stress Syndrome -Shin Splints
5. Illiotibial Band Friction Syndrome- ITBS
6. Hamstring Issues
6. Long Run Mastery
The long run is undoubtedly the most important aspect of training for a marathon but it is also when the most problems occur. To master the long run you’ll need to know three important ingredients.
- Mental Mastery: this involves learning to keep going through boredom and discomfort. You’ll need to have an arsenal of mind tricks at your disposal. Things like distraction, positive self-talk, meaningful mantras, and cognitive shifting.
- Fueling Mastery: learn to properly fuel your body to improve its performance. Know the what, when, and how of eating on the run. There isn’t a “one-size” fits all approach to what you need during long runs. Your marathon training will be the time to practice, practice, practice so that you don’t do anything new on race day.
- Recovery: running long distance can take its toll on your body. You need to be prepared with a recovery game plan. This includes cool down, stretching, re-fueling, cold therapy, and rest.
Links Mentioned in this Special Report
Find a marathon near you on these two great websites
Our podcast episode on “How to Choose the Right Marathon” can be found here
Click Here to get a free downloadable PDF of Inspirational Quotes About Running! After the document opens be sure to save it to your computer
MTA training and coaching program for new runners. Want to train with me? More details in the near future.
I hope you have enjoyed this special report.
You have what it takes to run a marathon and change your life.
Five days until my second half marathon. Washington State here I come!
Good luck Trevor. Just ran the Ottawa 1/2 last weekend. Was nasty weather but still did a new PB by 5min.
Thanks, I think the weather is supposed to be nice on my race day. I’m going to run with my Dad who has done 4-5 marathons. Should be an awesome day.