The best runners know that the most challenging workouts are the ones that build the efficiency, power and speed to get across the finish line (and hopefully first). Of course, intense workouts aren’t the sole domain of hard-core racers – they’re for anyone who wants to get faster and stronger. While full-time runners might have several quality sessions in a week, chances are you’re having a hard time fitting just one in. This makes it even more important that your hard day really counts.
It may sound impossible to smile for 26.2 miles and maybe that is overly optimistic if you haven’t put in the miles; so here are my lessons, tips and strategies – from the last 15 years – to help ensure both training and race day leave you shouting surprise rather than with pee down your leg:
- Loosen Up
Take your time to warm up. Take some time jogging, stretching and doing drills. This helps your body get blood flow and loosen your muscles.
- Find a Strategy
Some days you may not feel like running, so it’s okay to cut your run short. Other days you may feel great and run further than you normally do. Workouts aren’t set in stone, but the goal is to do your best with how you’re feeling each day and most days stick with a strategy that works. This strategy will help you reach your goal. There may be some bumps along the way, but then you just adjust the plan accordingly.
- Pace your Workout
Pacing your runs is a great way to build aerobic strength, which is the foundation for your best performance for a marathon. Your goal is to develop a feel for different speeds over different distances. Then you can use this during the race to adjust your pace accordingly.
- Prepare mentally
It’s not just about the workout, it’s about mentally believing you can cover the distance at your goal pace. There will be bad runs and those runs will make you question your entire training program. It’s normal. Look at what you’ve already accomplished and keep going.
- Keep Moving
If you can’t or don’t want to run, don’t. Just keep moving. Walking or jogging is permissible – just keeping moving. Just because you start walking doesn’t mean you’re not a real runner. Many marathon runners have trained using the walk/run method.
- Work with a Knowledgeable Coach
A coach is the best asset you can have. They can build a personalized training program for you, monitor what you’re doing, motivate you and inspire you to push through to do things you never thought possible. You will see better results using a coach rather than training on your own.
Running a successful marathon takes knowledge, planning and execution—and a lot of courage. When you train smartly and develop a solid race plan, you’ll run a great race that you can be proud of. You don’t have to take this journey alone. Get help, a personalized plan, stay injury free and enjoy the miles with a running coach. Contact me today to get started.
Train Right, Tri Right!
Coach MJ
