Marathon Season Self Check-In
We’re in the thick of the Texas marathon season and the Uplifted Team wants you to train at your best so you can race at peak performance once race day rolls around! Marathon training can feel like a full time job, but you’ve worked so hard just to make it to this point. Why break down on the basics now before the big day? Here’s a list of things to make sure to continue doing, or (no shame) start doing before you cross that marathon start line.
Mobility Work
Ah, the dreaded mobility routine. We know it, we might hate it, but we can’t skip out on it. We’re so motivated to just get out there to run and perform, that the little things can seem mundane and fine to leave out, but really take us to the next step. Running 26.2 miles with sufficient ankle and hip mobility feels a lot better than running without it. If daily mobility work isn’t realistic for you, try performing a comprehensive mobility routine a few times a week or even sprinkle it throughout your day. We promise you’ll feel better after you do it.
Resistance Training
The education about the benefits of strength training for runners has become more and more widespread to the general population, and for that, we rejoice. That being said, runners like to run. If there’s going to be something in a training schedule that slips through the cracks or excused with a, “Oh, I don’t have time for that this week”, it’s the strength training portion of a training program. According to robust scientific research, here’s why you don’t want to be the guy that skips out on lifts:
Strength training
reduces risk of injury in runners1,2. Lifting improves the overall resilience of the body to take on the loads and stresses that training for a marathon poses on our tissues. Doesn’t that sound great?
improves running economy3,4. Being overall stronger improves the efficiency of your energy stores during your runs. Spend more energy on running itself than on the compensations your body has accustomed to because of specific muscle weakness.
improves running performance3,5,6,7. If nothing else on this list motivates you, let this one be your driving force toward strength training. Strength training helps you run better. Simple as that.
Work Hard, Recover Hard
If you’re training correctly for a marathon, you’re working really hard every day. While the exercise portion of your training is extremely important, recovery is just as, if not more, important. The aforementioned mobility routine is a large part of your recovery process, but so is your nutrition, hydration, and corrective exercise routine. Make sure you’re prioritizing protein and sufficient caloric intake, drinking plenty of water, and visit your friendly neighborhood physical therapist for check-ins on tweaks or twinges you might collect on your road to race day.
Prioritize your recovery. Your body will thank you.
Conclusion
If you’ve looked through this list and confidently checked off each box with perfect execution, great job! If you are reading this and thinking “I don’t even know where to start” or even just wanting some guidance on your journey? We understand! That's why we're here to help. Our team is ready to provide you with the support and direction you need to feel confident and empowered every step of the way. Whether it is your 1st or your 21st marathon, we can help you along the way to become a smarter, more well-rounded marathon finisher!
Bibliography:
MacIntyre S, Karp J, Wood A, et al. The role of strength training in injury prevention in distance runners. Sports Med. 2016;46(1):1-16. doi:10.1007/s40279-015-0404-2
Larsson MT, Nilsen SB, Bækkevar M, et al. Strength training to prevent injuries in distance runners. Sports Med. 2012;42(7):553-567. doi:10.1007/s40279-012-0015-7
Requena M, de Villarreal ES, García I, et al. Effect of strength training on running economy and endurance performance in distance runners. J Strength Cond Res. 2010;24(9):2472-2481. doi:10.1519/JSC.0b013e3181e72c87
Beattie S, Montgomery J, Bingham M, et al. Resistance training effects on running economy and performance: a systematic review and meta-analysis. Int J Sports Physiol Perform. 2014;9(6):800-809. doi:10.1123/ijspp.2013-0220
Paavolainen L, Häkkinen K, Nummela A, et al. The effect of resistance training on distance running performance. Eur J Appl Physiol. 1999;79(1):72-77. doi:10.1007/s00421005047
Tanaka T, DeVita T. Strength training and endurance performance: the influence of heavy resistance training on muscle mass and performance in endurance athletes. J Sports Sci. 2009;27(8):773-779. doi:10.1080/02640410903048480
O'Donoghue MP, Costa CDG, Nagle E, et al. Effects of strength training on running performance and muscle power in distance runners. Med Sci Sports Exerc. 2014;46(5):929-937. doi:10.1249/MSS.0000000000000226
