We caught up with Lindsey as she is winding down her training for the 2015 World Duathlon Championships and asked her to share some long distance training tips.
With marathon season right around the corner, here are Lindsay’s seven tips that will have you crossing the finish line in no time.
1. Set Your Goals:
What is your goal time? What are your goal spilt times? Your training schedule should be built around an average marathon mile pace. And just as important, be clear with why you signed up to run the marathon or half marathon. When the training gets tough, you will have to pull strength from your real goal for your marathon.
2. Build Your Schedule:
Marathon training may seem daunting if you don’t take the time sit down with your coach/personal trainer and build out your training schedule. Plan your race at least 12-15 weeks out. The greatest mistake you can make is rushing into your training, which most likely cause overtraining, and injury. Start with running three days a week. One of your runs can be your easy long slow distance run, one a tempo run, and one a speed/interval training day.
3. Strength Train:
Strength training is a major component to a strong and healthy marathon or half marathon. Be sure to incorporate at least 2-3 hours (ie 2-3 workouts) per week strength training.
4. Listen to Your Body:
Set your training schedule, but also listen to your body. If you are feeling tired, hungrier than usual, extremely stiff or sore, take the day off to allow your body to recover.
5. Check Yourself:
Proper running form plays a vital role in injury prevention and also in your running pace. Have a friend film you running. Pay close attention to your foot strike and upper body movements. Are you heel striking? Heel striking can potentially cause lower back, hip, and knee issues. The mid-foot is where you want your initial contact to be with the pavement. Also, watch your upper body movement. Your elbows should be sliding close to your side, hands relaxed. Running form can always be improved.
6. Get Outside:
Do your best to do one of your training runs per week outside, ideally your long run. You will be outside for your marathon and you want to be comfortable on the pavement on race day.
7. Fuel Up:
One of the most frustrating scenarios of all is to bonk mid run because you were not fueled up properly. Everyone has different body compositions and nutritional needs but typically it is recommended that you eat one hour before your activity. Use your training weeks to figure out your best pre and post run fuel.
One more thing… HAVE FUN! Running can be challenging, at times unforgiving, but also very rewarding when experienced with your friends and family close by. As you start your marathon journey plan to be inspired, to inspire others,and to learn more about yourself than you probably ever knew!
Happy and Healthy Training!