8 Tips To Improve Your Marathon Times
What does it take to keep improving at the marathon? While the one percenters of the running world might be adding in supplements like ketones or bicarb, flirting with double threshold workouts, or spending extended time at high altitude training camps, most of us are not going to benefit like the pros do from these extras. At the heart of it, patience, time on feet, consistent training, and experience racing are what lead to steady improvements.
Before you dive into ultra-high carb fueling, bi-carb supplementation or heat training, take a step back and evaluate what tried and true training and lifestyle practices might be worth remembering.
Run shorter, faster
Of course you can’t skip long runs during your marathon build, but don’t think there’s no need for shorter sessions faster than marathon pace. Speedwork improves your aerobic capacity and running economy (how well you use oxygen at given efforts), making it easier and more comfortable to maintain your goal marathon pace for longer. This might include throwing in some local 5Ks - a fun way to push that speed.
Base your training paces on current fitness
Use recent race times to determine your initial training pace goals. You can bump that pace up as your build goes on, if it feels comfortable, but refrain from jumping right into significantly faster, and more demanding, workouts.
Include marathon pace in long runs
The general rule has always been to keep long runs slow and easy. While there is a place for these, it is necessary to include marathon pace segments into many of your long-run days. A 20-miler might include 10 miles at marathon pace, with easy running before and after. You can start with two 5 mile segments broken up within that easy run.
Keep easy days easy
If not obvious by now, make sure to vary your efforts throughout your training. Along with the faster-paced, shorter workouts and some marathon-paced long runs, the biggest component of your weekly mileage should be very easy. So easy you might be embarrassed. Without these sessions you will not recover between the quality, faster days and thus not gain the benefits you might from those workouts.
Choose a shoe for you
The overwhelming footwear options out there can be exciting (and expensive). The newer carbon-plated shoes are game changers for many runners, and certainly partly responsible for the dropping marathon times amongst professional runners. They can help with fatigue and recovery by reducing some muscle breakdown, but unless you’re running under 8 minute miles this may not translate to a significant increase in pace over the course of a marathon. Find a lightweight shoe made for racing and test it on several long runs; a comfortable ride will beat any carbon plate shoe that doesn’t work with your body. Find dozens of reviews and comparisons here.
Make it fun
No training plan will be successful if you don’t stick to it. Running, and racing, should be fun and a part of your day you look forward to. That might mean spending more time on trails (especially on your easy days), planning routes for your long runs that end at a favorite coffee spot, or hooking up with a local group for a weekly track session. Why did you start running and why are you still at it? Don’t get so caught up in a plan that you forget the fun parts. This includes picking a race that excites you! What type of courses do you find fun? What scenery do you like? Do you prefer large crowds to absorb all that energy, or smaller, less intimidating events?
Fuel and refuel
Not long ago it seemed everyone tried to get by on as little fueling as possible. Whether this was fear of stomach issues, misguided concern over weight gain, or simply a badge of honor, strategies have changed. Increased carbohydrate intake within events has clearly led to massive breakthroughs across all distances. Additionally, attention to adequate calorie intake throughout the day, especially surrounding activity, stimulates recovery and rebuilding. Make sure to think ahead: how do you want to feel tomorrow?
Mobility
“Stretching” is a bit of a dirty word amongst runners. And it’s true that traditional static stretches are not helpful for athletes who need some spring in their muscles. But a consistent mobility practice to improve specific range of motion will help reduce chances of injury and can improve running form and efficiency. Not sure where to start? Some simple skips, air squats and leg swings pre and post-run are a good beginning. Your tight hips and achy low back will thank you.
