These are the seven most common mistakes when we train for a marathon
The training for a marathon is not easy, and yet it is the most beautiful part of the race. Days, weeks and months dedicated to training to achieve a goal: to cross the finish line after running 42 kilometers and 195 meters (some faster, others more slowly ). Really the day of the race is a mere procedure : you only have to arrive to collect your medal, that prize for the effort you have made for so long with a single purpose.
During preparation for the marathon, which usually lasts between 18 and 12 weeks of specific training, many doubts and fears arise , especially if this is the first time you run it: will I be spending miles? Will I be falling short? Am I resting enough? Am I feeding myself properly?
An error in any of the three main pillars of preparation ( training, nutrition and rest ) can defeat our objective. That’s why we tell you what are the most frequent mistakes in the preparation of the marathon and what you have to do to avoid falling into them.
Pass kilometers in training
Many times, people outside of the marathon and running in particular asked me if the 42 kilometers of the marathon run in training “because if not, how will you know if you can run it or not?” Well, not the longest run , depending on how our training is and the time we expect to do on race day and the pace we are going to take. To give you an idea, my longest run before the marathon was 28 kilometers to make a mark of four and a half hours ( the knee complicated the matter a bit ).
In relation to the kilometers that you must do weekly to prepare a marathon, it also depends on the pace you expect to take on the day of the race . If you plan to do more than four hours, with an average of about 40 or 45 kilometers per week (in several exits, obviously) you are well served. If you want to make less time, you will have to increase the kilometers.
Passing miles before the race will make us get excessively fatigued to the D-day and this can take our toll at the time of running the marathon.
Do not get to the kilometers you need before the race
This is less common than the previous case, and is that the marathoner, especially the rookie marathoner, usually sin of wanting to run everything and more to ensure that he will get to the race in good condition.
We must bear in mind that the planning of a marathon in reference to the number of kilometers that run a week is usually in the form of a bell: you start with a few kilometers and you increase more or less until there are three or four weeks left for the race ( depending on the schedules, not all are the same). When you have reached the maximum number of kilometers, the workload is reduced again to arrive rested at the indicated date.
Being short of kilometers is not usually as serious as braking, but it is not desirable if we want to prepare properly.
Forget about strength training
On many occasions the muscles of your legs (and your core, which also works as you run) will be decisive when crossing the finish line of a marathon. Running a marathon requires a complete preparation, and in addition to the background work we can not lose sight of the career technique or training in the gym or with our body weight.
Strong legs, with good musculature that protects the joints, are basic to successfully complete a marathon. Also, a well-trained core will help you maintain an appropriate posture while you run (even when fatigue begins to be present ) and reach the goal without pain.
Train only continuous race
The combination of different types of training for a marathon is important, both mentally and physically. If the marathon that you are going to face has many slopes, as is the case of Madrid, you will have to carry out specific training that will prepare you for it .
The training series to improve your speed is also an important part of training for a marathon. Combining these sessions during the 12 to 18 weeks of specific training for the race (for example: a day of series, a day of strength, a day of career technique, a short, a long and a day of slopes) will make you a more secure broker.
Do not train refreshments
And the hydration and refreshments are also trained : in a long distance race like a marathon we can not leave anything to chance. On the one hand, the issue of hydration : stopping to drink can take your toll (and you can not restart or recover the race pace), so that it is best to learn to drink on the fly. You have a lot of pre-race workouts in which you can practice.
On the other hand, the topic of energy gels, gummies or other solid foods . Never (but never, never) you should take some gels in the race that you have not tried before: you risk having a bad stomach (it’s not that weird) and you get annoyed the whole race because of it. Try the gels that you will wear during the long runs and find the one that best suits you.
Eat like there’s no tomorrow
“Yes, total, I’m going to burn it running.” This is a recurring phrase among the runners who prepare a marathon, more frequent than you can think. Running is hungry, perhaps even more than other types of training, but throwing ourselves to eat everything we have at our disposal while preparing a marathon is not the best of ideas .
Maintaining an adequate weight to run is important for us to be able to achieve our goal if we are training to achieve a specific brand ( at less weight, we run faster and faster ). But we must also make sure that we give our body “fuel” of good quality : whole carbohydrates , good sources of protein of both animal and vegetable origin , and a good portion of vitamins and fiber through fruits, vegetables and vegetables are basic to a good preparation. If we base our food on real food , there should not be any problem.
Not enough rest
Rest is a fundamental part of the preparation of any career and, as such, we must give it the importance it deserves. In this sense, runners who prepare marathons often fail at the end of the plan, when the weekly kilometers are decreasing and the date of the race is approaching.
We are used to running many more kilometers and it is hard for us to stand still, we are afraid we have been short of kilometers and we want to hurry until the last moment. It is time to have a head , to know that one or two weeks after the marathon “all the fish is sold” and that the work we have done so far is what counts.
If you are preparing a marathon, a lot of encouragement and a lot of work : doing well in both training and nutrition and rest is vital to reach the goal.