Mastering the Marathon

Running is experiencing a resurgence, with more people lacing up their shoes and hitting the pavement than ever before. Whether you’re chasing the elusive runner’s high or seeking the challenge of long-distance, there’s one race that stands above the rest – the marathon. Often considered the penultimate distance, the marathon is a true test of endurance, resilience, and determination.

The Legendary Origins of the Marathon

The marathon is not just a race; it’s a celebration of history. Its roots trace back to the legendary Greek soldier Pheidippides, who is said to have run over 40 kilometres from the battlefield of Marathon to Athens to deliver news of a Greek victory. Upon delivering his message, he collapsed and died, etching his feat into the annals of history.

The distance we now associate with the marathon wasn’t always the standard 26.2 miles (42.2 kilometres). In 1908, during the London Olympics, the marathon was extended from 26 miles to 26.2 so that the royal children could watch the race from their nursery. This small change has since become the global standard, adding a little royal intrigue to this already storied event.

Training for the Marathon

Training for a marathon is no small feat. It requires dedication, discipline, and a well-structured plan. Here’s a breakdown of the key components to get you across the finish line:

• Aerobic Running
  The foundation of marathon training lies in aerobic running. This involves running at a pace that primarily uses oxygen and fat as fuel, making it sustainable over long distances. A simple way to ensure you’re in the aerobic zone is by using the formula: 180 minus your age. This gives you a target heart rate to aim for during these runs.
• 80/20 Running
  The 80/20 principle is a popular approach in marathon training, where 80% of your runs are done at a low intensity (aerobic), and 20% at a higher intensity. This balance helps build endurance while still allowing for speed development.
• Fartlek Training
  Fartlek, a Swedish term meaning “speed play,” is a versatile training method involving continuous running with intermittent fast intervals. For example, you could do 10 sets of 3 minutes of aerobic running followed by 1 minute at 95% effort. This type of training is excellent for recovery and improving your lactate threshold.
• Sprinting
  While marathon training is primarily about endurance, incorporating sprinting sessions can improve your top-end speed and fortify your joints. Sprinting also adds variety to your training, helping to break the monotony.
• Strength Work
  Strength training is essential for keeping your body together, fixing imbalances, and maintaining muscle mass throughout your marathon journey. Aim to include at least one strength session per week to support your running.

Bart’s Weekly Marathon Training Plan

In a week, here are some recommendations

1. 1-3 Aerobic Sessions (or long run sessions. 20+ minutes at your aerobic intensity. That’s it)
2. 1 Fartlek Session (3 minutes aerobic and 1 minute at a faster pace. 10 times give or take)
3. 1 Strength Session (if you can fit in 2, great. Just make sure there are at least 2-3 days between them)
4. Optional Extra: 1 Speed Session (if you’re feeling up to it and your body has adapted to it)

Pair this up with good nutrition and you will see a pretty well rounded maintenance of your muscle and strength whilst building your aerobic system.

Nutrition: Fuel for the Long Haul

Proper nutrition is critical in marathon training. Running can be stressful on the body, so it’s important to fuel up with whole foods rich in vitamins and minerals. Remember, there’s a difference between eating for health and eating for performance.

• Carbohydrates
  Carbs are your best friend when it comes to marathon training. They should make up to 60% or more of your total caloric intake. During races lasting between 1 and 2.5 hours, aim to consume carbs at a rate of 30 to 60 grams per hour. For longer events, try to take in 60 to 90 grams of carbs per hour, if your body can tolerate it.
• Protein and Muscle Preservation
  To prevent muscle wastage, make sure you’re hitting your protein targets. Consider supplementing with creatine to support muscle mass and recovery.

Recovery: The Unsung Hero of Training

Recovery is just as important as the training itself. Proper recovery helps prevent injury and ensures that you can continue to train at a high level.

• Stretching and Mobility
  After workouts, take the time to stretch and mobilise your muscles. Incorporate movement patterns similar to what you did during your run—remember, motion is lotion. Shorter aerobic work on a bike can also help keep your joints and muscles supple.
• Sleep
  Quality sleep is crucial for recovery. If you find yourself struggling to sleep, it could be a sign that you’re overtraining or not recovering enough. Prioritise sleep as part of your training regimen.

Common Questions About Marathon Training

1. How long do I need to train for a marathon?
   Typically, a marathon training plan lasts between 16 and 20 weeks, depending on your starting fitness level and goals.
2. What shoes should I wear?
   Choose running shoes that offer comfort, support, and durability. It’s important to get fitted at a specialised running store to find the right pair for your foot type.
3. What if I need to pee during the race?
   It’s common to need a bathroom break during a marathon. Don’t worry—there are usually portable toilets along the course. Plan your hydration and bathroom breaks accordingly.
4. Should I get a weighted vest?
   Weighted vests are generally not recommended for marathon training as they can increase the risk of injury. Focus on building strength through traditional methods instead.
5. What’s a good pace?
   Your pace will depend on your fitness level and race goals. Start by determining your comfortable aerobic pace and build from there. Don’t be afraid to start slower and pick up speed later in the race.

The marathon is more than just a race; it’s a journey that tests your limits and celebrates the power of human endurance. With the right training, nutrition, and recovery, you’ll be ready to take on the challenge and earn that coveted finisher’s medal. Listen to more about marathon training on this episode of The Personal Best Podcast!