What Not to Do When Training for a Marathon
Welcome to the second season of Training Diaries, Lifehacker’s series about my journey to the 2024 Philadelphia Marathon. This series will cover all the ups, downs and repeats of the hills leading up to the race on Sunday, November 24th. I’ll cover proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, the logic of long-term running and general running. think about what it takes to cross the finish line of a marathon. I live by a mantra that is simple and true: a marathon is actually hundreds of miles; Race day falls in the last 26 or so.
Here we go again. Another marathon, another version of the Training Diaries. I ran the New York City Marathon last year and took you along on the journey, from choosing a training plan to throwing up at the finish line. This year I’m going to Philadelphia. Stay tuned for a photo of me passing out on the steps of Rocky.
If you weren’t with me last year, let me bring you up to speed. Running is one of my biggest passions, but I just can’t relate to influential people who make training their top priority. Training for a marathon is a serious commitment that requires careful planning and execution. At the same time, not everyone is able to rebuild their entire life around their training plan. This will be my sixth marathon training and I describe each run as being “squeezed in.” I have a 9-5 job and functionally have a second job where I do stand-up comedy at night. I’m no stranger to missing training because of a performance, a deadline, or a friend’s crisis. On the other hand, it gave me a certain level of knowledge. I know how to optimize my training plan and finish a marathon feeling strong and injury-free.
So, while traveling can be incredibly rewarding, there are some common mistakes that can derail your progress and jeopardize your race day experience. Here are four things to avoid when training for a marathon.
You don’t give yourself enough time
Many runners make the mistake of not giving themselves enough time to properly train for a marathon. Proper marathon training plans typically range from 12 to 20 weeks, depending on your current fitness level. Rushing to set unrealistic deadlines can lead to injury, burnout, and disappointing results on race day.
When choosing a marathon, make sure you allow enough time to build up your mileage base, incorporate strength training, and ensure adequate recovery. Rushing this process will only set you up for failure. Here’s my guide to choosing the right workout plan .
Sacrificing distance for speed
There’s a reason to say, “It’s a marathon, not a sprint.” It’s natural to want to push the pace and achieve faster split times during training runs, but this approach can be detrimental when training for a marathon. The marathon distance requires a focus on building endurance and improving your ability to maintain a steady pace over the 26.2 mile distance.
Instead of prioritizing speed, spend the majority of your training gradually increasing your distance running distance. This will help your body adapt to the demands of the marathon distance, making it easier to find your optimal race pace on race day. Whenever you have a choice between miles and pace, run more miles.
Not fueled correctly
One of the most common questions I get asked by non-runners is where do you get your energy? Whether they mean this rhetorically or literally is a good question. The answer is that proper nutrition and hydration are critical components of a successful marathon training plan. Many runners make the mistake of not experimenting with different fuel sources and hydration strategies during long runs.
Take the time to find the right balance of carbohydrates, proteins and electrolytes that works best for your body. Practice your fueling and hydration plan during long runs to ensure you can execute it without issue on race day. Here’s my detailed guide to incentivizing long runs .
Neglecting cross training and recovery
Obviously, running is the main focus of marathon training. However, it is important to balance your workouts with cross-training and recovery activities. Strength training, yoga, and low-impact cardio can help prevent injury and improve overall fitness.
Additionally, ensuring adequate rest and recovery, such as rest days, adequate sleep, and active recovery activities, will allow your body to adapt and improve between workouts.
By avoiding these common mistakes, you can set yourself up for a successful and enjoyable marathon training experience. Embrace the process and enjoy the ride.