Marathon Training - Doctor's tips

As the nights draw in, running enthusiasts could be excused for turning their attention to marathon training. Winter offers the perfect time to start building a solid base, allowing athletes to be well prepared for the busy timetable of spring and summer races. Training for a marathon is a challenging but rewarding experience, requiring commitment, planning, and a structured approach. This guide provides an overview of marathon training essentials, general fitness, injury prevention, and recovery strategies to help runners stay on track and avoid common pitfalls.

There are numerous marathon training schedules available online, designed by experienced runners and coaches. These schedules vary in duration and intensity to accommodate different fitness levels. 

Reputable sources, such as Runner’s World, Hal Higdon, and online coaching platforms, offer schedules that can be adapted to meet personal needs. 

When selecting a marathon training schedule, ensure that it allows sufficient time - typically 12 to 20 weeks for beginners - to gradually build endurance and peak at the right time. Be realistic about your availability and commitments, choosing a program that fits comfortably with your lifestyle to avoid burnout.

• Diet
• Alcohol Intake
• Sleep
• Cross-Training

1. Diet: 

Fuelling your body properly is essential to support long-distance training. You should be aiming for a balanced diet that includes complex carbohydrates, lean proteins, and healthy fats. Carbohydrates are particularly important for providing the sustained energy needed for long runs.

2. Alcohol Intake: 

Reducing alcohol intake during training can improve performance, as alcohol can impair recovery, disrupt sleep, and dehydrate the body. If you do drink, try to limit it to occasional indulgences, and hydrate well afterward.

3. Sleep: 

Quality sleep is one of the most important elements of any training program. Aim for 7-9 hours per night, prioritizing a consistent sleep schedule. Good quality sleep enhances endurance, focus, and overall athletic performance.

4. Cross-Training: 

Incorporating other forms of exercise can be beneficial for marathon training, allowing the body to develop overall strength and flexibility while giving the joints a break from impact. Consider activities such as cycling, swimming, or using an exercise bike. These low-impact exercises improve cardiovascular fitness without adding the strain of additional running miles. Strength training, especially for the core, hips, and glutes, can also enhance stability and prevent injuries commonly seen in marathon runners.

• Pre-Run
• During The Run
• Post-Run

1. Pre-Run: 

Warm-up exercises such as dynamic stretching and a light jog, are important to prepare your muscles and joints. Dynamic stretches, like leg swings, lunges, and high knees, promote flexibility and help prevent injuries. Eat a light snack that combines carbs and a small amount of protein about 1-2 hours before your run to maintain energy.

2. During The Run: 

Staying hydrated is important. Bring water or plan your route around water stations. For longer training runs, consider using energy gels, which provide quick-digesting carbohydrates to maintain blood sugar levels and prevent fatigue. Test different brands of gels during training to see what works best for you, as some may cause digestive issues.

3. Post-Run:

After finishing your run, spend a few minutes cooling down with static stretching, focusing on the legs and back. Rehydration and refuelling are key to recovery; aim to drink water or an electrolyte solution and eat a meal with carbohydrates and protein within an hour of completing your run.

Another step to aid marathon training and help ensure you maximise your performance in the marathon is to monitor the current state of your health. 

This can be done with a health check blood test. The results from the test can help you to make informed decisions about your diet and lifestyle choices as well as highlight any potential risks.

Select a blood test that provides information about your hormone levels, micronutrient levels as well the health of your immune system and organs, including the Cardiovascular System (Cholesterol Levels).

Marathon training puts a significant strain on the body, especially for newcomers to the sport. It’s essential to understand common injuries and take preventative steps.

• Shin Splints / Stress Fracture
• Hip Pain
• Plantar Fasciitis
• Knee Pain / ITB Pain
• Blisters

1. Shin Splints / Stress Fracture

Shin pain is common and can develop from overuse or improper footwear. It generally presents with pain on the medial side (inside) of the shin, worsening with exercise. Runners should rest, ice the area, and gradually return to running. Stretching of the calf muscles can also be helpful. Stress fractures may cause persistent pain that is not improved by rest, and recovery may involve a break from running for weeks or months.

2. Hip Pain

Often caused by weak hip muscles or improper alignment, hip pain can usually be managed with rest, stretching, and strengthening exercises for the glutes and hips. Core workouts can also be helpful.

3. Planter Fasciitis:

This condition involves inflammation of the tissue that runs along the bottom of the foot, often causing heel pain. Wearing supportive shoes, stretching the calves, and using orthotics can alleviate symptoms.

4. Knee Pain / ITB Pain: 

Runner’s knee or iliotibial band (ITB) syndrome often results from overuse or improper form. Foam rolling, stretching, and strengthening the surrounding muscles can help. It might be worth considering shortening your cadence, or running stride, to reduce impact forces through the knee.

5. Blisters: 

Blisters are a common problem, typically caused by friction between the skin and socks or shoes. To prevent them, wear moisture-wicking socks and ensure your shoes fit properly. Use blister-prevention tape or apply a lubricant like petroleum jelly to high-friction areas before long runs.

• Pre-Marathon
• During The Marathon
• Post-Marathon

1. Pre-Marathon 

Warm up exercises just like you would do for a training run. Drink plenty of fluids and it’s worth eating carbohydrate-rich meals the day prior to the Marathon.

2. During The Marathon: 

Any running coach will advise not going off too fast; you’ll be full of adrenaline, so this is an easy mistake to make!

Take advantage of the fuelling stations; small and regular sips of water and sugary snacks can boost energy levels and prevent dehydration.

You may have come across a term known as ‘the wall’, a phenomenon every marathon runner dreads. What this is referring to is the point during a long run where your glycogen stores (stored carbohydrates) are exhausted, and the body is forced to start burning fats, a process which is less efficient. It commonly occurs around the 18-20 mile mark, but can vary from person to person.

The steps above, along with a thorough and structured training plan, can help you avoid, or at least mitigate the effects of this unwelcome stage!

3. Post-Marathon:

Drink water to replenish what you lost during the marathon. As a gauge, aim for light yellow urine as a sign of hydration.

Eat well. The evening and following day after the marathon eat meals that include carbohydrates, proteins, vegetables, and fats.

Make sure you rest well after the marathon. Your body has gone through the mill so it's important to allow your body time to rest and recover. This includes getting plenty of sleep and try and keep your feet up the following day.

Avoid running for a few days after the marathon and build your runs up slowly if you are looking to continue running.

Marathon training requires dedication, patience, and a thoughtful approach to both training and recovery. By following a well-structured schedule, prioritising diet, sleep, and cross-training, and staying mindful of common injuries, aspiring marathoners can improve their chances of a successful race day. 

While setbacks are inevitable, maintaining a positive attitude and adapting the training plan when necessary will give you the best chance to enjoy the experience!