The Long Distance Runner

Long Distant Running Tips

Mental Toughness & Training for A Marathon

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importance of mental training for runners

One of the biggest challenges for runners (beginner or experienced) is getting or staying motivated to train. This can be a particularly big obstacle for runners when the right frame of mind is needed to patiently deal with rehab after an injury. The author of the following (linked) article discusses proven strategies to develop mental toughness and mental training activities that will help you overcome both of these common obstacles.

As a coach and marathoner, myself, we love to speak about the importance of patience, focus and determination as traits that are developed and practiced while we train and run long distances. These virtues not only help us to achieve our athletic goals, but also with everyday challenges in life. When we commit to training over a long period, after setting realistic goals and developing a plan to achieve them, we gain confidence and maintain motivation.

The author reveals the results of accumulating miles week after week during your training and also the benefits of rest and recovery for your confidence.

However, the easy part of training is when things are going well and you can see/feel improvement. It’s when you have to deal with pain, fatigue or even more serious complications where the concept of “mind over matter” comes into play.

The health benefits from exercise are well know, but to consistently train (which is absolutely necessary to finish a marathon) all runners should employ some mental training strategies to stay motivated. Treating exercise as a habit, almost like eating and sleeping should be the goal. The author discusses her thoughts to maintain a positive mindset, even if you aren’t training for a race or your rehabbing from a injury.

I like the strategies of using running groups & the services of an online coach as a means of support. Runners are now able to train better and with peer support. More details are discussed in this recent article.

Pro Runner Follow Along – Olympic Time Trail Qualifier

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Marathon Training Follow Along
Follow Along Marathon Training

Sage Canaday is pro runner with Hoka.  He trains in Boulder & puts together a lot of videos with this Vo2max Production Company.  

He’s got quite the following, as you can see in the below video (15k+ views in only 1 day). I’ve just started watching his videos to see what training tips and strategies I can pick up. 

In this follow along, he’s got approx 8 weeks until the Houston Marathon.  He’s seeking a Olympic Trails Qualifying time of 2:18. 

Here’s the details of qualification standards for 2020 U.S. Olympic Marathon Trails.  In short a 2:19 marathon or 1:04 half marathon must be run during the specified time period.  There’s some other guidelines and opportunities. 

A word of caution for those unfamiliar with marathon training, it’s important to note that Sage is a professional runner.  Although I don’t know his background or recent training history, he confirms that he’s been running 100 mile weeks.  I wouldn’t recommend following his plan exactly unless you’re an athlete with similar ability, goals and/or experience. Otherwise, just use the workouts as ideas for what it may take to get in shape to run at an elite level.  The concept of using repeat “rep work” to boost aerobic power can be accomplished with many workouts.  In this case, Sage is running repeat 300m with 90 – 120 seconds rest.  His goal is get used to running at goal pace.

If you follow along over the next few months while he prepares for the Houston Marathon, you’ll note the types of workouts, recovery, strength training & hopefully diet that are employed to prepare him for this race. 

I will periodically check in and provide some commentary and/or answer any questions. 

Marathon Training Follow-Along

Why you need to personalize your training plan

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When it comes to training for a race there isn’t a “one size fits all” training plan or schedule. This is especially true for longer races like 10k – marathon.

The fact is, we all varying goals, running & injury history. Also our schedules and availability to workout can differ from week to week. I’m not saying you must spend a lot of money on coach, but I strongly recommend getting a personalized plan that’s tailored to your specific needs, athletic abilities and goals.

In the following the article, Sondre Norstad Moen, an elite athlete from Norway, discusses his training and in particular his history of dealing with injuries.  I get it that very people can be as accomplished as Sondre, but his message is that despite his amazing times, he was still getting hurt. Training wasn’t as simple as “do what the Kenyan’s do.”  This mentality was leading to injuries. In order for Sondre to have sustained superior performances, year-after-year, he needed to work with his coach, the famed Italian, Renato Canova, who he claims is more like a tailor than a coach, because “it’s never one size fits all.”

The average middle age athlete needs to use the same strategy.  Off the shelf/free training plans may work the 1st few races, but eventually, the fact that “life happens” will require some change to your plans.  

Click through to read out Sondre’s love of long distance.

[How To] recover better with sleep

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It should be no secret that in order to improve, reach our goals and get in shape for our upcoming races, we must optimize our recovery.

Recovery can take many forms (running slow, through proper nutrition, stretching, etc), but the best way to recover is by getting enough sleep.

Unfortunately, with our busy lives, many people, especially adult athletes, can easily be sleep deprived.

The following article someone whom I follow, Alex Hutchinson, reveals 5 strategies to help you sleep & ultimately recover better.  One of the biggest takeaways for me was “Don%u2019t Look for Nonexistent Problems.”  Even though I may be in bed for 7 hours, I often struggle to sleep soundly or I need to get up in the middle of the night to use the bathroom.  I recently discussed my sleep concerns with my Dr at my annual check-up (something I recommend for any 50 year old).  He thinks my sleep issues are normal and the article seems to reinforce the same.  I’ll take the sleep questionnaire that’s linked in the article just to be sure, but I’m likely on the right path (7 hours/night).

For additional strategies, see the article: sleep for athletes

Best Strategies To Prepare Your Body For Marathon Training

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Prior to starting a 12, 16 or 20 week training plan for a marathon, it’s absolutely essential that you prepare your body for the rigors that this plan will put your body through. 

In the following short video, the presenter discusses a 3 pronged strategy for beginners that will take approx. 4 weeks to prepare your body to simply start marathon training. 

If you’re a beginner (i.e., never trained for or run a marathon), then it’s a must that you have some base mileage, consistent running habits and some body strength (stable hips and strong glutes, hamstrings and lower legs). 

A few details are provided in this video. Be aware, these aren’t marathon training tips, instead he presents a strategy to get you ready to train for a marathon.

YouTube Video

https://www.youtube.com/embed/611ki2GzGuI

10 Tips For Successful Marathon Training

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There’s so much training information available on the internet for marathon training.  There’s no reason to get overwhelmed because I can assure you that there’s no 1 best way to train for a marathon.  However, I think that the following short video does a nice job of breaking down some of the key strategies to successfully getting through the marathon journey. Even if you’re an experienced runner, there’s some good tips and strategies inside. 

Training for a marathon is a journey of 12+ weeks of training and lifestyle changes.  It’s a tremendous accomplishment for anyone who finishes.  it’s not just a 26.2 mile race. 

Marathon Training for Beginners

I’ll share a few of the key tips from the video: 

Get a coach or at least use a structured plan. If your new to running marathons, I strongly recommend using a coach.  If you’re concerned about the cost, try a group coached/team marathon training. It’s really important to have a qualified coach to guide you and put together a plan that’s personalized to your current physical abilities and your realistic goals. A coach can help set you up with the proper workouts and pacing for these workouts.  Also it’s nice to have someone to ask questions and help you have a positive experience.

Ensure your training involves a lot of variety. This includes easy/recovery runs, long runs, tempos, hill training and speed workouts.  Also it’s important to cross training 1-2 times per week.The variety of workouts at the appropriate times during your training plan will ensure your body adapts to the training and that you get the most out of each workout. Variety isn’t random workouts, it’s a periodized program that’s logical in it’s build up from easier/base building through strength and speed work and then ultimately workouts that help you peak for your race.

Get quality sleep throughout your training & minimize stress. Your goal should be 8 hours. For busy people this can be very challenging, so just do your best to get as much sleep as you can.  Learn to say no to activities or commitments that will take up too much time and result in more stress to your life. Lean on your family and/or friends for a few months while you train.  Explain that you have a goal and for the next 3-4 months, you’ll need some help to give you a few extra hours each week for training and a extra sleep.  

I’ve expanded on the tips discussed in the video based on my knowledge and experience.  Click through the link to watch the video and pick up some valuable tips. 

Effective Marathon Training Tips For Beginners

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Many people dream of running a marathon, but few are able to make this dream a reality. 26.2 miles just seems like an impossible distance, especially if you are only used to running a few miles at most. However, with the right training program, anyone can run a marathon. By using the following marathon training tips, you can reach the finish line more quickly than you ever thought possible.

dreamstime_m_29566643The first thing you need to do before training for a marathon is to have a complete physical exam done so that your doctor can clear you for the race. If there are any health conditions that could prevent you from running, you need to find out about these before you start training.

You might be tempted to keep your desire to run a marathon a secret, but resist this temptation. Instead, share your goal with as many people as possible. Tell your friends, your family members, your co-workers, and your neighbors. The more people there are who know of your goal, the more accountable you will be. When dozens of people keep asking you how your training is going, you will find it much easier to stick with your training program.

Decide how you want to approach the marathon and why you are doing it. Just wanting to finish may not be a specific enough goal. Is there a certain time you want to achieve? Are you running to support a cause, or to celebrate someone’s memory? Why you are running the marathon can affect how you decide to train for it.

The more specific your training plan, the more likely you will be to achieve your goals. If you are having trouble coming up with an effective plan, look online for help, or seek out assistance from a running coach or personal trainer. How far you can currently run will determine the time frame for your training program.

For example, if you can run 3 to 5 miles a day with ease, you should be able to prepare for a marathon within five months. If you are only able to run a mile or two each day, you may need to train for longer before you are ready. You can also start out with a half-marathon first, since these races are only 13 miles.

Do not push yourself too hard when preparing for a marathon. If you overexert yourself, you put yourself at risk of incurring injuries that will prevent you from racing. Try not to increase your mileage by any more than 10 percent each week. Adding too many miles too quickly puts a real strain on your body that can actually hold you back and make it harder to prepare.

Running a marathon can be a great experience, and once you complete your first one, you may be ready for another. By using the right marathon training tips, you can have the race of your life, even if you are just a beginning distance runner.

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