3 common mistakes when marathon training
A typical marathon training programme consists of a long run with two shorter ones during the week. If you are doing a marathon for the first time, then running 3 times a week can cause an overload, which may result in injury. A great option is to add in a non-impact cardio vascular exercise such as rowing, swimming or cycling. This should be seriously considered if you are doing a marathon to complete it rather than get a personal best. Think of what you are trying to achieve from your mid week sessions. An interval or fartlek sessions can easily be replicated via non impact exercise while providing the same cardio vascular benefit as running.
If you build up your training over a 3-4 month period there will be times when lifestyle, work or injury will impact your schedule. In these instances, it is crucial to avoid trying to make up for lost time. So, if you miss a run, don’t try and fit it in the following week. Accept that you missed it and continue with your planned schedule. Forcing an additional session into you schedule leads to overload – one of the most common causes of injury.
People who run generally like to run, and run only. They like the fresh air and the ease of just putting on their trainers, stepping out the door to get it done. This is fantastic and the beauty of running. However, other forms of training can, and do help. Strength training for example has been shown in numerous studies to be the best way of reducing injury risk. If applied effectively, it can improve performance. Like a running programme, starting this slowly and progressively is key. This allows your body to become accustomed to this form of training. It may be difficult initially but you will benefit greatly in the long run (excuse the pun, I had to fit it in somewhere)