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Marathon Training Part 2

How is your marathon training going? A couple of weeks ago we posted the first part of Sporting Feet’s marathon advice, you can check it out here.

Keep yourself healthy

A wise maxim in distance running is that it is better to be 100% healthy and 90% fit than vice versa.

Pushing yourself too hard and not allowing for recovery can be detrimental to your health and lead to breakdown or injury. As a general rule, you shouldn’t increase your mileage by more than 10% a week.  Avoid increasing your mileage and intensity at the same time as this can over stress your body. Instead, have a long run at an easy pace, and work on your speed at a shorter distance that you’re comfortable with.

If you’ve got any niggles, they’re likely to flare up over 26 miles! A good test to see if you’re good to run is the hop test. Try hopping on each leg 20 times – if there’s pain, you probably shouldn’t run.

Leave time to taper!

While it might be tempting to ramp up the training in the few weeks (especially if you’re feeling less than prepared), but doing the opposite is far better for you.

Tapering means cutting down the mileage and increasing your rest days. Don’t worry; there are plenty of studies that show that this won’t reduce your fitness. In fact, tapering correctly will improve your performance.

Tapering during the last 3 weeks helps your body recover from the fatigue of the months of training you’ve done up until this point. That means your body will be in peak condition when it comes to race day.

After your final long run, begin slowly shaving off the miles.  As a rough guide, by the second week of tapering you should be doing about half the miles of your highest mileage of training, and during the third week, even less than that!

What will my race time be?

You might have a time in mind already, but is it feasible? It’s great to stretch yourself, but also important to have an achievable goal set.

To estimate the time you can expect to run a marathon, a good rule of thumb is 5 times your 10k time, minus 10 minutes.

There’s still time to factor a 10k race or 2 into your training, and there’s plenty of great local races to enter!

Good luck and enjoy the rest of your training – we’d love to hear how you’re getting on!

Vikki Charman works at Sporting Feet

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