Misc. Monday: Spring Marathon Training

With my next 26.2 just around the corner on April 30th, spring marathon training is in high gear. Not that I wouldn’t be running year round anyway just for fun, but there’s a certain added pressure from the mileage called for by a full marathon.

So, today I’ve compiled my totally non-professional wisdom about training for your next spring race. 

 
Invest in the Right Shoes.

When I first started running, about five years ago, I simply laced up my cute little Skechers and waltzed out the door for my first run on a whim. I quickly learned that the right shoe makes all the difference in the world.

For anyone looking to up their running game, I strongly recommend going to a local running shop to get a proper gait analysis and fitting. Just because Joe Runner down the street runs marathons in Vibram Five Fingers doesn’t mean they will be good for you.

Personally, I have always enjoyed Mizunos and Asics. Right now I’m on my second pair of the Asics GEL-Cumulus 17, and they are phenomenal.

wp-1457908110763.jpg

Don’t Skimp on Good socks.

There are some pros out there who will tell you that you need to always run in $12/pair elite socks like Feetures. And as much as my experiences with those super expensive socks is nice and all, I personally don’t find them to be that much better than middle-of-the-road running socks like these from Asics, that will run you about $4/pair.

That said, I’ve found that running in super cheap and/or super old socks is downright miserable for my feet, especially with any longer distances.

So my advice is to go Goldylocks on your socks: Not too cheap, not too fancy, just right in the middle!

Learn Your Body’s Hydration Needs.

It’s obvious enough that long distance races, particularly those in the spring and summer, require adequate hydration. But to me, the hard part was learning over the years what my body needs and when.

Too little water or sports drink and you put yourself in a dangerous situation, but there *is* such a thing as overhydrating. For long distance runners, this can actually be deadly.

I have personally found that I need about 1 litre of sports drink for every 18 miles I run, but I barely sweat, so I think most adult runners need roughly twice what I do.

The next question is to figure out what your body needs to drink most. Water alone just doesn’t cut it when you’re running a marathon, since your body desperately needs things like sodium and potassium replenished. But personally I find regular sports drinks to be far, far too sweet. It might just be because I virtually never drink anything with added sugar, but regular Gatorade or Powerade tastes disgusting to me and leaves me even thirstier.

That’s why my go-to drink is the low-sugar Gatorade in their G2 line. It’s got about half the sugar of regular Gatorade, but it still provides your body with a boost of glucose and electrolytes.

Hills, hills, hills!

Even if the race you’re signed up for is advertised as “fast and flat,” I am a personal believer that hill training is invaluable, no matter what course you’ll be racing. They are a great strengthening tool for your calves and Achilles tendons. Not to mention, training a lot on hills will make that fast and flat race seem like a breeze!

Don’t Underestimate the Importance of Rest.

Sleep. We all need it, right? Well, articles I’ve read over the years suggest that it’s even more crucial for a runner’s body. I’ve read from so many Olympic runners that they religiously nap after long or hard training runs, because sleep helps their muscles regenerate faster.

I’m no doctor, but I do know that setting aside dedicated post-training nap time on long run days is vital to my marathon training.

Roll After You Rock.

A personal trainer was the first person to introduce me to foam rolling, and boy am I grateful! A giant foam roller like the one below is a fantastic post-run exercise. It can be used to massage out sore spots in larger muscle groups like your quads and hamstrings.

For more targeted therapy without the cost of a professional massage, I love my roller stick. It’s perfect for tight calves after a strenuous hill workout.

wp-1457908070253.jpg

In a pinch, you can also use a (clean) rolling pin on  your calves if you don’t want to invest in a stick. Just be sure to wash it well before using it again to bake! 😉

wp-1453600686025.jpg

Advertisements

5 comments

  1. Nice. BTW, I’ve now got a Nathan vest AND a Nathan bottle holder. Fortunately I’m having a good experience with Nathan products. My own personal marathon training has hit a snag. Over did it a few weeks ago with too much HIIT, Spin and Trail Mileage. Bad tendinitis now. I might have to spend the season reading your essays instead of writing my own. Good luck in your marathon.

    Liked by 1 person

    • Glad to hear you like the Nathan products! I have not tried their vests, but after my experience with their water bottle, I decided Camelbak was a better option.

      I’m very sorry to hear about the tendinitis — is it patella tendinitis? Are you seeing a physical therapist? I know people have different feelings on it, but I’ve always found dry needling from a physical therapist helpful.

      Liked by 1 person

  2. I don’t know what I’d do without my foam roller. My IT band gets quite tight, and it’s a great tool to loosen the muscles pulling on it. Will have to check out the roller stick.

    Liked by 1 person

    • Same here! I had a bad IT band injury a couple of years ago, and the foam roller definitely came in handy. The roller stick is great for calves or smaller muscle groups. They make a number of different varieties out there intended for different sports, but I’ve found the cheapest one works just fine.

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s