By in Sports Injury

Advice on Marathon Training

marathon training

Training to run a marathon may feel like an extremely complicated feat and yet physiologically it is relatively simple.

It is considered a huge training commitment in both time and effort and that may put some people off even if they quite fancy the challenge and the experience of the day, especially when talking about some of the big ones such as London, New York or Tokyo.

However, there are schools of thought out there that assert if you are capable of running 10k (about 6 miles) then your body could tolerate running 26 miles. There will obviously be a considerable difference in the recovery time afterwards if one has only trained to 10k and just tolerating the physicality of running 26 miles is very different to actually enjoying the event.

Overuse injuries when training for a marathon, can be common, especially when starting from scratch. Therefore, the right amount of recovery time is essential to reduce such risks. I have come across many patients suffering injuries due to the amount of running they are doing. One of the biggest challenges in managing these individuals is convincing them they can slow down and let their bodies recover.

A huge problem that limits compliance to more rest is a belief that they need to follow a specific programme to the letter, and any deviation will mean they compromise getting to the start line.

I stated in the first line that training for a marathon is relatively simple. What I mean by that is there just needs the balance between building endurance by running and recovery after. We are all different therefore the same programme appropriate for one person will not be the same for another.

So that raises the question, what is right for me? Unfortunately, there is no formula to determine what is right for each individual so you have to judge it yourself depending on how your body feels. Find a programme that looks comfortable for you. Do not worry if you need to deviate because of pain or a sports injury.

Overuse injuries in beginners have been demonstrated in the research to be statistically higher in individuals running more than 3 kilometres per week in the first two weeks, and also inexperienced runners increasing distance by more than 30% per week. What we can gauge from this evidence is that we need to keep the stress of running low in the early stages and then build up mileage gradually over several months. Any time you feel a bit sore; allow a day or two more for recovery especially after a long run where the distance has been increased.

I go by the philosophy that one short and one long run per week will get you comfortably to the start line. A third training session can be implemented that could be another run, but could also be switched for something else that you enjoy, a gym session or yoga class or a swim or cycle. I would be very sceptical about any programme that encouraged more than 3 runs per week.

So, one or two short runs per week with a long run to increase the distance of a weekend. At least two days rest ( if not 3) after the long run and a day between the other two training sessions, so for example, if the long run is a Sunday then a shorter run on Tuesday or Wednesday and something else on Friday. Obviously the days can be interchanged depending on your own schedule, but essentially build up distance weekly over several months and don’t panic if pain slows your progress. You are far better off allowing niggles to settle with rest than continuing to train with pain that destroys the experience.

Please get in touch with the clinic and make an appointment where you can get a sports massage to help recovery and maintenance of your body while training and have the opportunity to discuss any questions or concerns you have about how best to get yourself to that start line and enjoy the experience.

Louise
Latest posts by Louise (see all)