The Ten Laws of Marathon Training
With the impending release of our brand new marathon training program next week, I thought I would get Jill Bruyere (expert marathon coach) to share her 10 laws of marathon training with you!
These are short, sweet, to the point.
Enjoy!
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by Jill Bruyere
RunwithJill.com
Marathon running expert
Here are 10 valuable marathon training tips that you should consider before hitting the pavement (or treadmill).
Law #1—Wear the Right Running Shoe
- Invest time and money by visiting a local running shoe store to find out what shoe is best for you.
- Replace your shoes every 300 – 500 miles.
Law #2— Mind over Muscle
-It’s important to keep a positive mind in order to push through the tough moments
- Post your race and fitness goals on a 3×5 card and put in a place where you will be reminded of these goals daily.
- ”The miracle isn’t that I finished. The miracle is that I had the courage to start.”
-John Bingham, running speaker and writer
Law #3—Increase Mileage Gradually
- Increase the long run by no more than 10-20% each week.
- Keep a journal to record your distances and performance each week.
Law #4—Alternate Hard efforts with Rest
- An easy day following a speed workout or long runs necessary to allow muscles to recover.
- Consider cross-training on these days (swimming, strength training, biking, or yoga).
- Use business trips, household chores or long work days to serve as a rest period following consecutive days of running.
Law #5– Run on softer surfaces
- Mix it up. Vary the terrain by running on trails, golf courses, or softer track surfaces at least once a week.
Law #6—Eat Healthy Carbs After Runs
- Eat something with carbohydrates within 30 minutes of finishing. After working out, our muscles are deprived of sugars, and recovery can be enhanced if these carbohydrates are quickly replaced.
- Any fruit is a great choice of a healthy carbohydrate snack after a run.
Law #7—Stay Hydrated During Runs
- Dehydrated muscles are prone to injury
- Any run lasting over 60 mins requires refueling of water. Drink water every 20 minutes.
- For runs lasting over 60mins, drink something with a little sugar to keep from “bonking” A good choice is diluting 4oz of Gatorade with 8oz water.
Law #8—Get More Sleep
- Strive for 8 hours of sleep per night.
- Your muscles use sleep to repair themselves. If you short change yourself on sleep then you’ll be running on tired legs
Law #9—Pay Attention to Warning Signs
- Every runner has some non-localized pain that resolves over a day or two. Localized sharp pain or joint pains during runs are red flags. Do not try to “run through the pain”. Take two days off and if the pain still persists, see a physical therapist
Law #10— Add Strength Training
- Strength training helps your body better deal with the stresses of running.
- Your muscles will be able to perform longer before getting fatigued, which means you can go for more miles. All it takes is two or three 15- to 20-minute strength-training sessions a week to build more muscle mass.
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Great stuff Jill!
And if she doesn’t mind, I’m going to add my own “law” to this list…
Yuri’s Law – Follow a proven training program!
It’s a sad reality that most runners are injured in some way. They overtrain and are not necessarily following a properly designed marathon training schedule to run their race successfully.
I don’t want the same to happen to you.
And I’ll be sure that it doesn’t!
Just wait and see what Jill and I have in store for you coming next week! Stay tuned.
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