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For as long as I can remember, I was always the kid in school that was “good at running”. I was part of the track and field team in high school and would run almost every day in university to deal with the stress.

It was 10 years ago that I started taking running more seriously. In those 10 years, I have trained for multiple half marathons and marathons.  

Even though I have been a physiotherapist for the last 10 years as well as a runner, I have made my fair share of mistakes when it comes to training for races. It’s always easier to advise people when you’re on the outside, but it’s not always as easy to implement the advice into your training.

Knowing what I know now, and having experienced training for multiple races firsthand, here are 7 things I would ABSOLUTELY recommend doing when training for a marathon (or half marathon).

1)    Don’t Ignore Your Injuries

This is a big one which is why it’s first on the list. When you’re a runner, injuries are part of the game. There are a lot of things we can do to try to reduce our injury risk, but we can’t eliminate them completely.

Anyone who claims that they can help you “bulletproof” your body or promises that they know all the tips to never get injured again is flat-out lying.

That being said, it’s normal to experience some niggles and discomfort when running, and it doesn’t always mean we are injured. However, when the pain becomes more intense, more constant, and also lasts beyond running, it might be time to get it checked out by a professional.

I wrote a blog post about this topic if you want to know more: Running with Pain: When to Push and When to Rest.

I know a lot of runners are scared to see a healthcare provider when they’re injured because they don’t want to stop running. The truth is, when you find someone that used to dealing with runners, most of the time you won’t need to stop running completely. There are ways to modify your training so that you can keep doing what you love while also making sure your body has a chance to heal.

Plus, it’s always better to get something checked out when in doubt because the longer you let injuries drag on, the longer the recovery will take.

2)    Bring Water and Fuel on Your Runs

 Dehydration and underfueling are no longer cool. I mean, were they ever?

I remember going on long runs in my earlier days of running and just thinking I would “wing it” for my water supply. I would just count on the maybe water fountains that I would cross on my path. This is a big no-no for me now. I don’t want to leave anything up for chance when it comes to water or fuel.

We have to understand that marathon training is not just about increasing your running endurance. It’s also about testing different things out with your hydration and fueling so that you know what your body needs on race day.

Do you prefer a hand-held water bottle, a water belt, or a water vest? How often do you need to drink? Will you be drinking water, an electrolyte beverage, or both? These are all things that you get to try out during your marathon training.

The same goes for bringing fuel and trying out different options on your run. Each person will react differently to gels. You need to try out the different brands and flavors to see what works for you. There are also many other options available to fuel your runs like chews, crackers, dried fruits, etc.

I made the mistake of taking a new gel on race day because it was offered for free on the racecourse. I knew the brand, but I had never tasted that flavor before. I regretted it so much because I felt nauseous for the next 20 minutes, it was awful.  

My favorite gels remain the Gu Energy Gels and my favorite flavor is the Tri-Berry. I have tried so many different brands during my marathon training and this is honestly the only brand that I can digest.

3)    Take Rest Days

Rest days are not optional when training for a marathon. I know it’s really difficult for many runners who feel they’ll get better if they run every single day.

The truth is, your body needs rest days to recover so that you can come back even stronger after your rest days. One rest day per week should be a non-negotiable when training for a marathon.

It’s also important to mention that rest days and recovery days are not the same, but they should both be part of your marathon training. A rest day is a complete rest from an organized running or cross-training session. On the other hand, a recovery day is an easy or low-intensity run or cross-training session.

4)    Keep Easy Running Days Easy

Do you always run at 100% intensity and feel completely drained after each run? This might seem counterintuitive, but more is not always better.

Most of your runs should be easy while the rest should be difficult. I like to use the 80/20 rule to gauge this. The 80/20 rule for running is that 80% of your runs should feel easy and be at low intensity, while the other 20% of your runs should be difficult to hard at a mix of high and threshold intensity.

It’s important to note that during one running session, you can have a mix of easy and difficult intensity as well. That’s why it’s important to have a well-balanced training marathon plan so that you’re not always training at high intensity and burning yourself out.

If you want to read more about the 80/20 rule for runners, check out this blog article that I wrote on this topic by clicking here.

5)    Avoid Overtraining

This ties into taking rest days and keeping easy days easy explained at points number 3 and 4. I also wanted to bring up an important point about strength training and how it can sometimes lead to over-training when done inadequately.

Strength training should definitely be part of your marathon training plan. However, timing is everything when it comes to strength training. If you overdo it, chances are you will feel very fatigued and have less energy during your runs.

So how much is too much when it comes to strength training? The answer is, it depends.

If you’re currently training at high volumes and are experienced with strength training, it might be better to focus on more running and keep a 1 time per week strength session to maintain. However, if you’re well into your marathon training and close to race day, I would hold off on starting to strength train until after the race if you have never done it.  

When you are off-season or in your preparation phase (base building) 2-3 times per week of strength training might be more accessible.

As a general objective, 2 strength training sessions per week seems to be a realistic objective.

To learn more about how to mix strength training and running, read this blog article: 5 Tips on Strength Training for Runners.

6)    Get Used to Running in The Heat (if needed)

This is especially important if you know that your marathon training will mostly occur during the summer. Running in the heat is difficult, but not impossible when done right.

A lot of runners avoid running in the heat or run unsafely in the heat. Our bodies are very resilient and can adapt to almost anything when given enough time and preparation.

The main tips for running in the heat safely are:

• Starting to acclimatize early in the season and progressing gradually

• Avoid peak sun hours (early morning runs or after sundown runs are ideal)

• Wearing proper gear (sunglasses, hat, moisture-wicking clothing, etc.)

• Staying hydrated

To dive deeper into summer running preparation, read this blog post: Summer Running Prep: 6 Ways to Beat the Heat.

7)    Wear Sunscreen

Wearing sunscreen is not just for those hot summer days. Even when it’s cloudy or cold outside, those UV rays don’t take a break.

When you’re training for a marathon and you have your long runs, you will also need to reapply sunscreen along the way so make sure you bring it with you.

For intense exercise and long-distance running, the Skin Cancer Foundation recommends water-resistant sunscreen with an SPF of 30 or higher. They also stress that a good choice of sunscreen should always be broad spectrum. It should be applied to your entire body before putting your clothing on and the quantity applied for the entire body should be at least 1 ounce.

The EltaMD UV Sport Body Sunscreen is one of my favorite sunscreens for running because it’s affordable, sweat-resistant, and nongreasy. You can have a look on Amazon by clicking here.

*****

There you have it, 7 things I recommend doing during your marathon training to feel at your best on race day!

Marathon training is difficult so any tips that can make your life easier are helpful. You are doing great and you should be proud of yourself on every single run.

Happy running,

April