Marathon season is well underway with hundreds of major events taking place all around the world, so, if you’ve started training for runs in September, or perhaps you are gearing up for the Boston, New York, or London marathon’s in October, you will no doubt appreciate that failing to prepare is the same as preparing to fail.
And 2021 has been a particularly challenging year for marathon runners, especially for those who have missed out on their usual training patterns because of the coronavirus pandemic, but if you are lacing up the sneakers again this year, or have a run marked on your 2022 calendar, it is essential to train smart in order to avoid injury and maximize your performance. Muscle & Fitness talked to Catherine Wysin PT, DPT, a physical therapist with the Hospital for Special Surgery, and a keen marathon runner in her own right, to get you on track with these essential tips for crossing the finish line intact and in great time.
Build Your Base
“A principle I would follow, for anyone considering taking on a marathon is to ‘Build your Base,’” says Wysin. “Ensure that your body can tackle longer runs by building up to the 26.2 full marathon milestone. A marathon distance is not only physically demanding, but mentally as well. Familiarize yourself with three miles and six miles, and get a half marathon (13.1 miles) under your belt. The half marathon forces you to follow a set training plan, and introduces you to long runs. Most conservative training plans for a full marathon begin with a weekly mileage of 15 to 20 miles and an initial six-mile run. So, you should be comfortable with this weekly mileage and comfortable with running for at least one hour straight before considering running a marathon.
Drop Excess Weight
While marathons are accessible to runners of all shapes and sizes, and larger individuals can often make long runs without picking up an injury, in terms of performance, it may be wise to lose as much excess bodyweight as possible. “Every time your foot comes in contact with the ground, the ground exerts a force back onto our bodies,” says Wysin. “Basically, the ground pushes back, and this force is called the ground reaction force (GRF). When you run, the GRF can be up to two to three times your bodyweight. So, the heavier you are, the greater the GRF is being exerted on your body.”
Add Variety to Your Marathon Training
“A good training plan should be a combination of different types of runs,” says Wysin. “Include regular runs, speed training, hills, and a weekly long run that increases in distance each week.
“Cross training and strength training should also be a part of a good marathon preparation plan. Both are important, not only to build strength and aid with cardiovascular endurance, but also to decrease the risk of injury.
“Rest days should also be factored into your plan. The number of rest days can be based on your level of fitness and marathon experience. Your body does need time to recover throughout your marathon training, so it is important to get time off your feet. Give yourself one or two days off each week.”
The ‘10% Rule’ has Evolved
“Many runners have heard the 10% rule of marathon training,” says Wysin. “To minimize your risk of injury, this rule states to increase your mileage by no more than 10% each week. These days, the 10% rule has been developed into a more complex tool called the acute-to-chronic workload ratio (ACWR). The goal of the ACWR is to predict the risk of injury by calculating the ratio between your training over the last week (acute training) and your training over the past four weeks (chronic training). The theory is that if the acute training is too high in comparison to the chronic training load, then the athlete may be doing too much and is at an increased risk of injury.
“On the flip side of that thought, if the acute training load is much lower than the chronic load, then the athlete may not be doing enough, which may predispose them to an increased risk of injury because they are not prepared for the demands of their sport. The ACWR is calculated by dividing your most recent weekly mileage (acute) by the average of your most recent four weeks of mileage (chronic). For example, if your weekly runs were 40, 30, 40, then 50 miles in the most recent week, your ACWR would be 50/40. This would give you an ACWR of 1.25. The considered “sweet spot” for decreased risk of injury is 0.8-1.3.
Foods that May Be a Drag
Wysin says that as someone who has completed three TCS NYC Marathons, and the Bank of America Chicago Marathon, along with numerous other races, there are foods that she would try to limit, especially in the days leading up to race day:
- Foods high in fat can take a long time to digest and may cause stomach/GI upset
- Foods high in fiber can also cause digestive issues and dehydrate you. You’ll be battling dehydration on race day, so best to avoid these types of foods.
- Caffeine can cause GI upset and also keeps things moving along your GI tract, which may not be ideal on race day, especially if you are nowhere near a bathroom.
- Alcohol. While there’s no need to completely cut out alcohol, you don’t want to overdo it. Alcohol can lead to slower reaction times and can also cause dehydration.
Foods for Fuel
“The best pre-race breakfast should consist mainly of carbohydrates,” says Wysin. “They’re digested most rapidly and are your body’s preferred fuel source. Small amounts of protein will help ward off hunger in those later miles. I recommend a bagel and peanut butter. Oatmeal, yogurt and toast, bananas or a high-carb energy bar are good options. I’d suggest trialing your pre-race breakfast before long runs, so think of your long runs as a dress rehearsal for the big day. You should also aim to have your pre-race breakfast around 3-4 hours before the race starts. Then at around 30 to 60 minutes before the race, it is recommended to take in around 25 to 30 grams of carbohydrates as your last shot of fuel to hold you over until you begin re-fueling during the race. This could be something like an energy gel/chew or a 16-ounce sports drink.
“In terms of hydration, the American College of Sport Medicine recommends drinking five to 12 ounces of fluids every 15 to 20 minutes during a marathon. It’s also recommended that you refuel around every 30 to 40 minutes during the race to keep glucose moving through your bloodstream. Rough guidelines are 30 to 90 grams of carbohydrates at this time interval, so this could be a gel or chew of your choice.”
Postrace Nutrition
“After the race, take in complex carbohydrates to restore your glycogen reserves and consume a sports drink to replenish electrolytes to aid with post-race hydration,” says Wysin. “Protein consumption will also aid your body in muscle recovery. These should all be consumed within 30 minutes of crossing the finish line. Skip the immediate post-race beer because your body is already dehydrated. Wait at least an hour so that you can rehydrate and refuel, then celebrate your finish with that ice-cold beer!”
