The 3 Things You Should Be Doing 2-3 Months Before Marathon Training Begins
In search of marathon training tips? Here are 3 things you should be doing in the 2-3 months before marathon training officially begins to help you prevent injuries and enjoy marathon training when it officially begins.
Build Your Aerobic Base and Mileage Slowly.
In the rush of excitement leading up to marathon training, it's tempting to hit the ground running. Too many runners get a marathon training plan online and jump into week 1 without adjusting the plan to meet them where they are.
Take a moment to check in with your current fitness level and mileage, then gradually increase your weekly mileage so that you can safely build to the mileage you’ll find in week 1 of your marathon training plan.
EXAMPLE: If week 1 of your marathon training plan starts with 3 45-minute runs and a long run of 90 minutes but right now, you’re running 2 30-40 minute runs and 60 minutes on the weekend, we want to slowly build your mileage base week by week so that once marathon training starts, you’ll be able to jump into your plan safely.
There’s a reason the popular saying, “It’s a marathon, not a sprint” exists. Starting from where you are and giving yourself the flexibility to progress at a sustainable pace is key. Listen to your body, and don't hesitate to dial back the mileage if needed. The goal isn't to conquer the world in a single run, but rather, to steadily and safely build endurance over time.
This Is The Time To Get Into The Routine of Regularly Doing Your Runner Specific Strength Work.
Running isn't just about putting one foot in front of the other; it's a full-body endeavor that demands strength, mobility, flexibility, and stability. Incorporating runner-specific strength exercises into your routine is essential for injury prevention and to help you become a more efficient runner so that you can have more fun on the run. Runner-specific strength work focuses on stability, flexibility, strength, and mobility while working key muscle groups used in running like your glutes, hamstrings, quadriceps, and core. Working on your range of motion is the name of the game folks! Whether it's lunges, squats, planks, or hip mobility drills, dedicate time each week to strengthen your body from head to toe. (Need help finding runner-specific strength work? Come train with the Badass Lady Gang! Coach Amanda has a library filled with over 100 strength for runners, yoga for runners, and running warm-ups/how-to videos. Join an upcoming training experience, join our training team, or check out our Runner Specific Strength Subscription.)
Seek Out a Specialized Physical Therapist.
Too many runners think physical therapists are for elite athletes or injured runners. The best way to treat running injuries is to prevent them. Investing in the expertise of a physical therapist who specializes in working with runners and endurance athletes is a game-changer. A skilled physical therapist can assess your gait, identify potential weaknesses and imbalances, and develop a plan to address any issues before they escalate into injuries. From biomechanical assessments to targeted exercises and manual therapy techniques, working with a physical therapist can help you fine-tune your body mechanics and optimize your performance on the road.
Training to run a marathon begins long before marathon training even officially starts. By focusing on building your aerobic base gradually, incorporating runner-specific strength work, and enlisting the guidance of a specialized physical therapist, you'll lay a solid foundation to help you in the months ahead. Remember, marathon training is as much a mental journey as it is a physical one, so trust in the process, stay patient, and embrace the road ahead with confidence and determination. Happy training!
