When training for a big race, like a marathon, it’s easy to focus on just racking up those miles. However, research shows that it is important to include other types of training alongside long runs.
Think of marathon training like building a house: running is the strong foundation, but it takes more than a strong foundation to make a house a home!
This blog was written by Lucy, one of our osteopaths. Lucy specialises in working with athletes to optimise their performance and manage sports-related injuries. Lucy has a wealth of knowledge and offers lifestyle advice, exercise programmes and dry needling to her patients, in addition to her osteopathic treatment.
Enhancing Your Marathon Training: Beyond the Miles
Training for a marathon is a monumental task that requires more than just running. To truly excel and stay injury-free, it’s essential to incorporate various forms of training into your routine. Here’s a comprehensive guide on the types of training that should complement your running regimen.
Mix and match on the below to find out what works best for you!
1. Strength Training
Why It’s Important: Strength training is crucial for building muscle strength, improving running economy, and preventing injuries. It helps correct muscle imbalances and enhances overall stability, which is vital for injury prevention and long-distance running.
Key Exercises:
- Squats: Great for building leg strength.
- Lunges: Improve balance and target multiple muscle groups.
- Deadlifts: Strengthen the posterior chain, including the hamstrings and lower back.
- Planks: Enhance core stability, which is essential for maintaining good running form.
Frequency: Aim for two strength training sessions per week, focusing on full-body workouts.
2. Cross-Training
Why It’s Important: Cross-training involves engaging in different forms of exercise that complement running. It helps improve overall fitness, reduces the risk of overuse injuries, and keeps training interesting.
Best Cross-Training Activities:
- Cycling: Low-impact and great for cardiovascular fitness.
- Swimming: Excellent for recovery and building upper body strength.
- Elliptical Training: Mimics running without the impact.
- Yoga: Enhances flexibility, mobility and mental resilience.
Frequency: Incorporate cross-training 1-2 times per week, especially on rest or easy run days.
3. Flexibility and Mobility Work
Why It’s Important: Flexibility and mobility exercises help maintain a full range of motion in your joints, which is crucial for efficient running mechanics and injury prevention.
Key Practices:
- Dynamic Stretching: Perform before runs to prepare your muscles.
- Static Stretching: Do after runs to improve flexibility.
- Foam Rolling: Helps release muscle tightness and improve blood flow.
Frequency: Include flexibility and mobility work in your daily routine, especially after runs.
4. Plyometric Training
Why It’s Important: Plyometric training involves explosive movements like jumping and bounding, which can significantly enhance your running performance. These exercises improve muscle power, coordination, and running economy.
Key Exercises:
- Box Jumps: Boost leg power and explosiveness.
- Lateral Bounds: Improve agility and lateral stability.
- Depth Jumps: Enhance reactive strength and speed.
- Plyometric Lunges: Increase dynamic strength and balance.
Frequency: Incorporate plyometric exercises 1-2 times per week, ensuring proper form and adequate recovery to prevent injury.
Our YouTube channel also has instructional videos on these movements: CLICK HERE!
5. Yoga
Why It’s Important: Yoga offers numerous benefits for marathon runners, including improved flexibility, strength, balance, and mental focus. It helps reduce muscle stiffness, enhances joint mobility, and promotes relaxation, which is crucial for recovery.
Key Poses:
- Downward Facing Dog: Stretches the hamstrings and calves.
- Warrior I and II: Strengthens the legs, increases hip mobility and improves balance.
- Bridge Pose: Enhances core and glute strength.
- Tree Pose: Improves balance and stability, particularly in the ankles.
Frequency: Incorporate yoga sessions 1-2 times per week, focusing on poses that target running-specific muscles and promote relaxation.
Sarah, our in-house yoga teacher, will be able to put together bespoke yoga sequences that support your running training. Email Sarah to arrange a 1-1 session! – hello@aharawellness.co.uk
6. Rest and Recovery
Why It’s Important: Rest days are when your body repairs and strengthens itself. Without adequate rest, you risk overtraining and injury.
Key Practices:
- Sleep: Aim for 7-10 hours per night to allow your body to recover.
- Active Recovery: Engage in light activities like walking or gentle yoga on rest days.
- Listen to Your Body: If you feel overly fatigued or notice signs of injury, take additional rest.
8. Regular Sports Massage
Why It’s Important: Regular sports massages can significantly enhance muscle recovery, improve flexibility, and reduce the risk of injuries. They help release muscle tension, improve blood flow, and promote relaxation, which is essential for maintaining peak performance.
Key Benefits:
- Reduced Muscle Soreness: Helps alleviate delayed onset muscle soreness (DOMS) and fatigue.
- Improved Flexibility: Stretches tight muscles and tendons, enhancing range of motion.
- Injury Prevention: Identifies and addresses muscle imbalances and tension before they escalate.
- Stress Reduction: Promotes relaxation and reduces mental stress, making you more resilient in your training.
We have two practitioners offering sports massage: Miles and Phil.
9. Dry Needling
Why It’s Important: Dry needling is a technique that targets specific trigger points in muscles to alleviate pain, improve muscle function, and enhance recovery. It involves inserting thin needles into the muscles to release tension and promote healing.
Key Benefits:
- Pain Relief: Reduces muscle pain and soreness by targeting trigger points.
- Improved Blood Flow: Stimulates blood flow to the affected areas, aiding in recovery.
- Enhanced Muscle Function: Addresses tight or overactive muscles, improving overall muscle performance.
- Injury Prevention: Reduces the risk of overuse injuries by addressing muscle imbalances.
Frequency: Dry needling sessions can be incorporated as needed, particularly when experiencing muscle tightness or pain.
Franco, Miles, Jasmine and Lucy all offer dry needling as part of their standard treatment, where appropriate.
Conclusion
Training for a marathon is a holistic endeavour that goes beyond just running. By incorporating strength training, cross-training, flexibility work, plyometric exercises, yoga, proper nutrition, and adequate rest into your routine, you’ll not only improve your performance but also enjoy a healthier, more balanced approach to marathon preparation.
Happy running!