Why You Should Include Short Runs in Your Marathon Training
I like to run, but I don’t like racing. I believe that races take away the joy of running for mental clarity and replace it with long queues for the toilet. Still, I became addicted to crossing the finish line after 26.2 miles.
This week, after running a half marathon where I improved my race pace by about a minute per mile, I feel more appreciative of the value of small runs leading up to the big day. Beyond pacing, smaller races are important for mental and logistical practice so you know exactly what to expect on race day. Smaller races provide invaluable opportunities to practice race day routines. From what you eat for breakfast to your warm-up routine, these activities allow you to fine-tune every aspect of your preparation. By the time your goal race arrives, you will have a tried and true routine that will become second nature. Here’s how to maximize the benefits of racing during your training cycle.
Mental training
Compared to standard training runs, racing is where you realize how much of a mental sport running is. Smaller races will help you develop mental toughness and confidence that a regular race simply cannot provide. You’ll learn to cope with pre-race nervousness, pace yourself effectively, and overcome discomfort. Every race is a chance to sharpen your mental game, making you more resilient when it really matters.
Nutrition and Hydration Strategies
What you eat on race day can make or break your performance. Use smaller races to test different refueling strategies. Experiment with different energy gels, sports drinks, or whole foods to find what works best for your body during competition. I’ve previously written about what to eat before and during long runs, which plays a crucial role in your recovery – check out those tips here . And if you’re wondering how my weekly gels are doing, check out my Gu Review stories on my Instagram here .
some kind of rehearsal
There is a reason why plays have a dress rehearsal before opening night. Have you ever arrived at a race and didn’t know where to park, where to get your race clothing, or how to find the starting line? Competing in smaller races familiarizes you with typical race day logistics. You’ll learn to navigate crowded starting areas, use portable toilets effectively, and manage your equipment—all skills that will reduce stress on the big day.
Practice tempo
One of the most important aspects of racing is pace. Smaller races offer a low-stakes environment for experimenting with different pacing strategies. You may find that starting a little faster works for you, or that maintaining a consistent pace throughout the session gives the best results. From the adrenaline of the cheering crowd to the pressure of hundreds or thousands of other runners, it’s hard not to accidentally speed up. But if you come out of the gate too fast, you’ll screw it up at mile 20. Here’s my post about the power of what I call “cruise control.”
Measure your progress
Training runs provide a great guide to your fitness. They provide specific data about your current capabilities, allowing you to adjust your training or goals if necessary. Seeing improvements in these races (like cutting a minute off your mile pace) can be incredibly motivating and validating for your training efforts.
Other things to keep in mind
If you include competition in your training, don’t skimp on recovery. The period after the race is as important as the race itself. Smaller races will give you the opportunity to refine your recovery routine. You’ll learn how your body responds to competition effort and what helps you bounce back quickly, ensuring you’re ready for optimal recovery after your target race.
If you can find races on tracks similar to your target race, that’s even better. You will gain experience working with similar terrain, elevation changes and weather conditions. This familiarity can give you a significant psychological advantage as you pursue your intended event.
While it’s tempting to save all your energy for one big race, try to incorporate smaller events into your training. They offer a holistic approach to race preparation, covering everything from mental preparation to logistical planning. By treating these races like a dress rehearsal, you’ll arrive at your goal confident, prepared, and ready to perform at your best.