In this post I have listed some common marathon training mistakes to look out for in the lead up your big race.

These are all lessons learned from not only my own three marathon campaigns, but the many runners seen at the physio clinic, runners I have coached and experiences of other coaches I have worked with.

1. Stepping up the training volume and intensity too quickly

A common mistake is ramping up your training too quickly. It is important to allow your body time to gradually adapt to the increase in kilometres.

A good ballpark figure to aim for is to only add around 10% per week to every session – and this is especially true for your long runs.  Adding more than 10% can cause an overload on the muscles and joints leading to a higher risk of injury.

2. Trying to catch up on missed kilometres

Closely related is when runners have ‘unplanned absences’ from training, i.e injury, sickness, a holiday, etc. and afterward try to catch up on their kilometres/training schedule.

Problems can then arise when trying to jump straight back into your original schedule after an interruption in your training regime, however tempting the idea of ‘catching up’ may be.

It is important when modifying your training plan after a break to slowly build the workload, in order to avoid injuries and/or fatigue. Having access to a coach and/or medical professional confident in modifying plans can make a huge difference going forward.

3. Doing to the same pace with your runs.

Try to mix it up with speed, interval, fartlek and hill sessions. This not only helps improve overall performance but adds variety to keep things more interesting in the long lead up to the race.

It’s also very handy if you are tight on time – an interval session can be very effective for a relatively short session, generally taking no more than 25 minutes.

4. Doing the long runs too quickly.

It can be easy to fall into the trap of running your long runs too quickly. Keep in mind – a guide of at least 1 min per kilometre slower pace than your race pace is more beneficial. Another way to check in and monitor your pace is to remember to run at a pace which allows you to carry a conversation.

This can help prevent fatigue and poor form at the end of the run. It’s also a good way of spending more ‘time on your legs’, getting the body used to running for a longer period of time – just like you’ll need to on race day.

5. Just running

Sometimes we can make the mistake of focusing purely on the running. Incorporating some cross-training into your schedule – e.g cycling, swimming or rowing with some strengthening exercises is a great way to improve strength, help recovery and importantly avoid injury.

6. Poor recovery

Another common mistake is to neglect your recovery. Ensuring adequate warm up, cool down and stretching time in your session is essential.

Getting the right amount of sleep is also really important in recovery and preventing injuries from occurring.

If you have any questions about your training program, management of a running injury or would like to have your running technique checked feel free to make a booking through (03) 9882 2020 or book an appointment at Complete. Physio Exercise Peformance on Bridge Rd.

Happy running!