Running is currently on brand! And marathons are a great way to showcase your training and stay on track. So as a physiotherapy clinic, we are bringing you some advice on how to prepare and train for a marathon!
1. Training plan with Optimal Loading
The average timeline to prepare for a marathon is 3 months, however, it may take longer if you are newer to running. Start with a distance that feels the most comfortable for you (usually 1 to 2km) and then increase your distance by approximately 10% each week.
2. Listen to your body. It is better to take things slow
If you are running and start to feel any aches or pains, it is important to decrease your distance and pace for 1 week, and then gradually build it back up again. This is important throughout your whole training but particularly at the start when you are first getting into things. If you push yourself too far, you may cause an injury and end up not being able to run in the marathon at all!
3. Strength Training
Strength training helps to reduce your chances of getting injured and also allows you to cover a greater distance in less time. You can do strength training on the days when you are not running.
4. Rest Days
Rest and recovery are just as important as your more intense training days. It is healthy to take at least 1 day off from running each week. On this day, you could benefit from having a warm Epsom salt bath, an ice bath, or stretching out. Throughout the week, it is also crucial to get in 6 solid nights of sleep. Lack of sleep can increase your risk of getting an injury.
If you want help on your recovery days, or you have any pains that are preventing your marathon training, feel free to give us a call at 9997 4970 to talk to one of our trained physiotherapists or book an appointment below.
