Running a marathon is a feat that requires physical and mental strength, endurance, and resilience. It’s a challenge that only a small percentage of people attempt, let alone complete. But with the right training and mindset, anyone can develop the fitness and stamina to cross the finish line.
Whether you’re a seasoned runner or just starting your journey, these 5 tips will help you build the endurance and strength you need to conquer the 26.2-mile distance. Many Marathon training programs are about 16 weeks long and the first block of training is your build phase where you increase the weekly volume of running. Below are our top 5 tips on managing the build phase:
Building Marathon Fitness Tip #1 – Prioritise Training Volume And Your Long Run
Getting your body used to more miles is vital. In order to safely build weekly mileage consider reducing or even removing other high intensity sessions such as hills or intervals. Making all of your runs ‘easy’ will allow you to achieve the volume needed.
Building Marathon Fitness Tip #2 – Have A Recovery Training Week
Reducing weekly mileage by 10-20% for one in every four weeks will help your body tolerate the increase in stress it will be experiencing as a result of the build phase.
Building Marathon Fitness Tip #3 – Address Niggles
Now is a great time to address pain issues, your body has time to respond to treatment before race day. A tailor made rehab program can help prevent niggles turning into race ruining injuries.
Building Marathon Fitness Tip #4 – Plan Your Nutrition
Whether its during-run drinks or gels or post-run protein, practice using it now and find a combination your body likes.
Building Marathon Fitness Tip #5 – Check Your Trainers
The trainers you wear on race day need to be well worn in but still well within their expected range. If they are starting to get a little worn or you want to try something new, now is the time.
So there are our top 5 tips to help build your marathon fitness – enjoy your training!
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