Top 5 Tips To Help You Run a Faster Marathon
I completed my first marathon and swore I wouldn’t run another one. Nevertheless, I found myself training for my next 26.2-mile race just a few months later to achieve a better experience and a personal record. Running a faster marathon requires dedication and support.
According to David Siik, founder of Precision Run by Equinox, having a run coach provides invaluable support, accountability, and guidance. Running with a coach helps in identifying weaknesses and turning them into strengths, and participating in run groups can have a positive impact on your running habits and overall lifestyle.
Siik shares some tips to help you improve your marathon time:
1. Strength train
Research shows that strength training, combined with plyometric exercises, can enhance the performance of medium- and long-distance runners. Low-intensity modalities such as Pilates can also be effective in improving postural and locomotor muscles.
2. Interval train
Interval training is a crucial part of Precision Running, offering cardiovascular benefits and preparing runners for pace and terrain changes during a race. Tread intervals provide a lower impact alternative to outdoor running and allow for precise incline and speed adjustments.
3. Cross train
Engaging in cardio workouts like cycling and swimming can complement running by providing a lower-impact alternative and reducing the impact of running. Opt for enjoyable activities that elevate your heart rate, such as dancing or using the elliptical.
4. Prioritize speed work
Implement speed work into your training program while maintaining a balance and meeting your weekly mileage goals. Incorporating Fartlek into your workouts can benefit your performance on race day.
5. Don’t fall victim to common mistakes
1. Not listening to your body
Ignoring signs of fatigue or discomfort can lead to injuries and hinder your progress. It’s important to modify your training and listen to your body to prevent issues from escalating.
2. Not sticking to a plan
Consistency in following your training plan is crucial for preparing for a marathon. Deviating from the plan can lead to difficulties in making up for lost training time. Having a personal run coach can provide the necessary accountability to stay on track.
