Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
After completing an endurance event, it is only human to want to swear off running for the next month or two. After all, even elite runners take a break of between three to seven days after a major race, says Adrian Mok, MH Running Guy and himself an endurance athlete. But if you don’t want the fitness and endurance you worked so hard to build up to go down the drain (that means more hard work for the upcoming IPPT or Urbanathlon 2013 race), start recovering actively with this post-race training plan developed by Carmelle Cuevas Hayag, a sports trainer at the Singapore Sports Medicine Centre (SSMC).
Active-Recovery Training Plan First week after race-day:
If there is any unusual post-race pain and soreness that does not go away after your race, or flare up during your post-race training, consult your doctor.
Rest day, take the time to re-charge.
Schedule a sports massage – it relieves the soreness and enhances recovery.
Cross train to keep your muscles active while they recuperate.
Rest day for more muscles recovery.
Active-recovery slow run. Duration: 20-30 mins. Going beyond 30 mins turns the run into a training session. Be aware of how your body feels.
Resume training with a slow run. Duration: 30 mins. If possible, aim to cover half the distance of your shortest training run.
Slow run. Duration: 45 mins. If possible, aim to cover half the distance of your long training runs.
Second week after race-day:
Active-recovery slow run. Duration: 20-30 mins.
Endurance run. Duration: 30 mins
Long slow run. Duration: 45-60 min
1. While a break is definitely needed, low intensity exercise speeds up post-race recovery, says Dr Roger Tian, Consultant Sports Physician and Deputy Medical Director of SSMC.
2. Your fitness levels start to dip after five days of complete inactivity, says Mok. To prevent it from dropping too much, start an easy exercise routine, such as the above, on the third day.
3. If you require extra motivation to keep to the programme, get your marathon buddies to join you. Schedule a meal after the training session as an added incentive.
4. Include swimming, cycling, a round of golf, a yoga session or inline-skating – activities which appeal to you – into the cross-training sessions to make training fun. Such activities help improve your flexibility and core-strength, amongst others – helping you to improve as a runner, ultimately.
5. Fit and injury-free runners should be able to move into race-specific training again one to two weeks after their previous races, says Dr Tian. If you are less fit, or have a nagging injury, give yourself more time to recover.