How to run a marathon : tips and tools
The topic
How to prepare for a marathon
The expert
Flavio Bonnet
Sports PhysiotherapistSummary
Key takeaways
- Tips to prepare for a marathon
- How to complete training
- What shoes to wear
Interview Highlights
Are you ready to train for marathon ?
Last Sunday, you probably saw all the runners aiming to complete 42 kilometers throughout beautiful Valencia.
You probably wondered how they were doing it and what kind of training they did prior to the race.
The truth is that most of them really committed for a period of up to a year, with an average of 3 to 4 trainings a week, running an average of 25 km a week, avoiding alcohol, smoking, partying and having a healthy diet.
Does it sound appealing to you ?
If so keep on reading.
How to prepare for a marathon ?
The key is to be progressive at the beginning.
In order to do so, it is best to run a little each time, that is to do 3 small runs a week rather than a big one once a week.
As for the type of running, it is best to start with interval running that is run a few minutes and walk 1 minute, then restart.
Also, the notion of tempo is important. Usually runners run 170 steps per minute, the ideal being 180 which are very small steps, and they are not dependent on the speed. Indeed, you can run 180 steps per minute and still run fast or run slowly. To calculate your steps per minute, you can use a tempo app on your phone or use a connected watch, which will indicate you how many steps per minute you have run. It also can help you listen to the appropriate tempo while you run, and you can then apply the same rhythm onto your steps.
What shoes should I wear ?
There are different types of shoes on the market : minimalist shoes which have little support but respect the natural shape of the foot and maximalist shoes which offer a lot of support but can be more rigid.
Studies have shown that the risk of injuries don’t increase between the two types of shoes. However, the type of injury might differ. Minimalist shoes can have bigger injury risk on distal zones of the body that is the foot and the ankle, whereas maximalist shoes can have bigger impact on the knee, the hip and the back.
However, bear in mind that the more rigid a shoe is, the less the foot muscles will be activated, so it is better to find a shoe that shows flexibility and that you can fold easily between your hands.
Of course, you will have to wear the shoe a few weeks before running a marathon to give time and space for your feet to get used to it.
What are the most common injuries and can I avoid them ?
In running there are few traumatic injuries, however injuries that are most common or overuse injuries, meaning that people start developing pain progressively, until they realize they have torn or inflamed something.. a ligament, a tendon or a muscle.
The most common injuries are the iliotibial band syndrome, the femoropatella syndrome, Achilles tendinopathy and plantar fasciitis.
With a healthy diet, little to no alcohol, no smoking, a healthy sleep routine, regular exercises, you are already in the right track to avoid injuries. However, preparing for a marathon is quite intense, and puts the body into intense stress. Which is why it is very important to be disciplined and keep a strong mental and physical preparation all throughout.
It is also very important to listen to the signals your body sends you. Sometimes an injury can occur during preparation, and it can get very frustrating. Taking a break is necessary to give time to the tissues to heal. Sometimes it is very hard to do so, but the rewards will be worth it.
Am I ready to run a marathon ?
If all of this appeals to you, then you are ready. If in doubt, it is best to be accompanied by a health professional or a coach.
You can book a session with me at the clinic and I will give you tools, tips and advice on where and how to start. Good luck !
Podcast Episode
Additional Resources
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