10 tips for avoiding common marathon mistakes.
If you entered the ballot for the London marathon in 2017 you should now know if you have a place. We thought we would share top 10 tips for avoiding common marathon mistakes.
Outside Online interviewed USATF-certified running coach who is a 2:23 marathon runner Blue Benadum for the best tips to avoid common mistakes when training and competing in marathons. Here are some key points but click on the link below for the full article.
- Start slowly and gradually build up the mileage. You need to allow your body time to adjust. Benadum recommends increasing your mileage by 10% each week and then cutting back a bit every 4th week.
- Don’t just focus on the longer runs, short speed sessions are important too. Longer runs at a speed in which you can maintain is the pinnacle to marathon training but sprints are important too as it helps with maximum muscle recruitment. Once a week run 20x100m
- Recovery running. Don’t run these too quickly, aim for 60-70% of your intended marathon pace
- Listen to your body. If you’re feeling too tired one day, don’t overdo it. You don’t have to stick to a strict plan.
- Length of training. Everyone will be different in the length of training they require in the lead up to a marathon, some may need 12 weeks and others may need 20. It’s key to remember not to over train.
- On the day, start slow. Don’t let the adrenaline get to you. Pace yourself
- Fuel quickly and regularly. Don’t drink too much in one go. A few sips at regular intervals is best
- Stay focused. It may help to have a pre-race plan ie break the race into smaller sections mentally.
- Understand that 10k training runs will not test you in the same way as a marathon. Train longer distances so that when you hit the start line you are confident about your ability.
- Be flexible with your time goal, race day conditions play a big part. You can’t expect to run your fastest time on the day if there is a heat wave or if it is absolutely pouring with rain or even if you wake up with a cold. You may have to accept that it might not be possible to achieve a PB each time.
http://www.outsideonline.com/2096601/10-most-common-marathon-mistakes