Training Before A Marathon
Before a Marathon
Commonly, recreational runners try to run a total of about 40 miles a week while training for a marathon, but there’s a lot of variance to this as well. Compare that to most male elite marathoners who try to run over 100 miles a week, taking nothing for granted.
There a diverse collection of training programs out there, but with some things in common. Most last a minimum of five or six months and include a gradual increase (approximately every couple of weeks) in the distance run, then leads into a small decrease (approximately 1 to 3 weeks) which is designed for recovery. According to most trainers, this decrease, or taper, should ideally last a minimum of two weeks and a maximum of three weeks. Many trainers recommend a increase in mileage of no more than 10% on a weekly basis. It’s also commonly advised to maintain a consistent running program for approximately six weeks before starting beginning a marathon training program in order to allow the body to adapt to new stresses.
During the last two weeks or so before a marathon, runners will commonly gradually reduce their weekly training by as much as 50% to 75% of the previous peak, and will usually take at least two days of complete rest to allow their bodies to recover. In fact, the last long training run might actually take place no later than two weeks prior to the marathon. It’s common for marathon runners to load up on carbohydrates while maintaining a constant total caloric intact the week before a marathon, which serves the purpose of allowing their bodies to store up more glycogen – an important note, because when glycogen levels bottom out, the body begins to burn stored fat, which is taxing on the body and can lead to fatigue.
Just before a marathon, many runners won’t eat solid food in order to avoid digestive problems. They also make a point to be fully hydrated before a race.