You have registered for Manulife Danang International Marathon and got weeks ahead until the day of event.
What do you need to do now while counting down? Let’s get ready with some effective training tips from us.
Transitioning from the Half to Full Marathon (Advice from Amanda Brooks, a certified personal trainer)
- Worry less about speed and more about time on your feet. During the middle to peak phase of training,
you are helping your body get used to the stress of moving for extended periods of time and turning on your fat burners so you won’t need to rely on too many gels.
- You don’t need to be a certain pace to go from the half to the full.
- You do need to have a sold amount of running under your belt; rule of thumb is at least a year.
- Recognize the value of walking as part of training.
- Learn how to pace yourself while running outside.
BREAK UP THE PLAN
A first time marathon plan can easily be 18 to 24 weeks, which is a VERY long time to stay motivated for something that’s in the distant future.
This makes it far too easy to skip runs here and there. Instead focus the first part of your training on a half marathon around the mid-way point,
this will allow you to increase miles and still enjoy some speed work for a new goal.
Technically the body can store enough glycogen to get you through a 20 mile run, which is why you’re far less likely to bonk in a half marathon.
The marathon represents a new challenge of maintaining steady energy throughout to beat the dreaded wall,
which is a result of your body switching from fat burning to carbohydrates and well…because it’s a big task you’re asking of your body.
Stop over fueling
You don’t need a gel every 30 minutes. This is often what leads to gastric distress and of course turns off your fat burning which is the long term energy we want to rely on over carbs.
Gel, food or blocks
It’s time to figure out which kind of fuel works for you. You must test and don’t be afraid to use whole foods
Hydrate Beyond Water
Figure out how you’ll carry water on your long runs and then practice sipping it along the way, not guzzling.
Remember what you eat around workouts is also important for energy and reducing inflammation.
- Don’t look too far ahead in the training plan or work with a coach who only gives you a few weeks at a time.
- Just deal with the current long run, not next week.
- Do NOT skip your long runs – they take the most time and thus are often the first to be ditched when life gets busy…but that will hurt you in the end (injury, race day DNF and so much more).
- Celebrate every new personal distance record, it makes those miles more exciting.
- Remember this is a mental game and that pain might be all in your head.
- Learn the difference between discomfort and pain — it’s a big difference between injury and quitting
FIND A BUDDY
If you can’t find some one crazy enough to also train for a marathon, ask friends to meet you for portions of the run or get a friend to bike along with you.