So, you’ve decided to take on the ultimate running challenge: a marathon run. That’s fantastic! But before you start following a structured marathon training plan, it’s crucial to establish a solid base level of fitness if you want to avoid injuries. The marathon is unique in that a certain degree of fitness is required just to begin training.
This first article in my marathon series equips you with a 3-month pre-training plan incorporating running and strength training to prepare your body for the rigors of a marathon run. This plan builds your mileage and strength gradually, minimizing your risk of injury. This isn’t your full marathon plan; this is the preparation for that plan.
This pre-training phase focuses on gradually building your mileage and strength to minimize the risk of injury when you begin your formal marathon schedule. I’ll cover:
• The 10% Rule
• Building Endurance (Month 1)
• Increasing Mileage (Month 2)
• Peak Mileage (Month 3)
• Strengthening Your Legs for Marathon Success
• Additional Tips
The 10% rule for Marathon Run Training
This fundamental principle is your best defence against overuse injuries. It simply means that you should never increase your weekly running mileage by more than 10% from the previous week. The 10% rule allows your body to adapt to the increasing workload not only by strengthening your muscles, tendons, and bones, but also by increasing the number and size of mitochondria. This crucial adaptation enhances your body’s ability to utilize oxygen efficiently, a cornerstone of improved endurance performance. It’s tempting to push harder and faster, but patience and consistency are key in marathon training, and the 10% rule is a crucial tool for maintaining both.
Building Endurance and strength (Month 1)
The first month is all about establishing a consistent routine and building a base level of endurance for your marathon run. If you’re already running regularly, maintain your existing mileage for the first two weeks to allow your body to adjust to introducing strength training. In weeks three and four, you’ll begin gradually increasing your mileage according to the 10% rule. Alongside running, you’ll incorporate 2-3 strength training sessions per week, focusing on fundamental exercises that target your core, legs, and upper body.
Strengthening Your Legs for Marathon Running Success
Strong legs are essential for efficient and injury-free marathon running. During this pre-training phase emphasize key strength exercises that target the muscles crucial for running: quadriceps, hamstrings, calves, and glutes. Exercises like squats, lunges, calf raises and hip thrusts should be incorporated into your routine to build muscle, improve power, and enhance stability. These exercises not only improve your marathon run performance but also play a crucial role in injury prevention.
Increasing Mileage (Months 2 and 3)
With a solid base established, month two focuses on steadily increasing your weekly mileage for your marathon run. You’ll continue to adhere to the 10% rule, progressively adding distance each week. This month is about building your body’s capacity to handle longer runs and further developing your cardiovascular fitness. Strength training continues at 2-3 sessions per week, with a focus on maintaining and progressing the strength gains you made in the first month.
In the final month of this pre-training phase, you’ll reach your highest weekly mileage before transitioning into a structured marathon training plan. Again, the 10% rule applies, ensuring a safe and manageable progression. This period is crucial for preparing your body for the more intense and specific workouts that lie ahead. Strength training continues to be an important component, focusing on maintaining strength and preventing overtraining as your running volume increases.
Additional Tips for Conquering Your Marathon Run training
Beyond the running and strength training, several other factors contribute to successful marathon preparation.
- Proper Form and Technique: Maintaining good form during both running and strength training is essential for preventing injuries and maximizing results. Consider consulting with a running coach for guidance on proper form.
- Choosing the Right Running Shoes: Choosing the right running shoes is paramount to a successful and injury-free marathon journey. A proper fit is key, so visiting a specialty running store for a professional fitting and even gait analysis is highly recommended. This allows you to try on various models and find the shoe that best suits your foot type and running style. Don’t be swayed by the highest price tag; comfort and a light feel are the most important factors. Running shoes typically need replacing every 300-500 miles (480-800km) as their cushioning and support break down. Starting your pre-training with a new or nearly new pair will ensure you have adequate support and reduce the risk of injury as you begin increasing your mileage.
- Nutrition: Fuelling your body properly is essential for optimal performance and recovery. Focus on a balanced diet rich in carbohydrates for energy, protein for muscle repair, and healthy fats for overall health. Pay attention to pre-run and post-run nutrition to optimize your performance and recovery. I cover this in more detail in my article on “tapering” and “the day of the marathon”
- Cross-Training: Incorporating low-impact activities like swimming, cycling, or yoga into your routine can provide active recovery, improve overall fitness, and reduce stress on your joints.
- Rest and Recovery: Prioritizing sleep and rest days is crucial for allowing your body to recover and adapt to the training load. Aim for 7-9 hours of quality sleep per night and schedule regular rest days into your training plan.
- Mental Preparation: Training for a marathon run is as much a mental challenge as it is a physical one. Practice mental techniques such as visualization, positive self-talk, and mindfulness to boost your confidence, manage stress, and stay motivated.
- Finding Training Partners and Joining a Running Club: Training with others can provide motivation, support, and accountability. Consider joining a local running club or finding training partners who share similar goals. Running clubs often offer structured training programs, group runs, and valuable advice from experienced runners. This can make the training process more enjoyable and increase your chances of success.
Target Mileage for Transition to Marathon Training: To be adequately prepared to begin a 16-week marathon training plan that averages around 40 miles per week, you should aim to be consistently running between 20-30 miles (32-48km) per week by the end of this 3-month pre-training phase. This mileage range will allow for a smoother transition into the more demanding workouts and higher mileage of a structured marathon plan.
Subsequent articles in this series will delve into the specifics of marathon preparation:
1. Laying the Groundwork: Getting Fit for a Marathon (This Article)
2. Choosing and making the most of a Training Plan
3. Dealing with Injury
4. Tapering
5. The Day of the Marathon and Post Marathon Recovery
This initial phase is all about preparing you for marathon training, setting you up for success in the months to come. Let’s get started!
About the Author
Ben Posen is an osteopath at the Hampstead Osteopathy Clinic in London. In this first article of his marathon training series, he outlines a 3-month pre-training plan to prepare your body for the rigors of marathon training. The plan incorporates both running and strength training to gradually build your mileage and strength, while minimizing your risk of injury.
In addition to his work as an osteopath, Ben is also a passionate runner and a qualified England Athletics Coach in Running Fitness. He understands the importance of proper training and injury prevention for runners of all levels. This series of articles is designed to provide you with the information and guidance you need to train safely and effectively for your marathon. You can contact Ben at ben@hampsteadosteopathy.com
