Last Sunday I ran the Gent full marathon. This was my first full marathon after 2019 as I had consciously decided to reduce running volume and focus more on shorter runs. With the second kid on the way running marathons just didn’t feel the right time investment. Through the last 6 years, I did continue running shorter distances regularly with an occasional half but stayed away from longer time commitments. With my kid turning 5 years earlier this year, I thought of going back to long distance running. Feelings were already bubbling up for some time therefore I registered for the earliest available spring marathon giving myself 3 months to prepare. I feel happy to have achieved a personal best of 3 hours 43 minutes.
Quality over Quantity: Preparation for a marathon is like preparing for an exam. You need a working backwards plan, build up slowly steadily through weeks of preparation with shorter quality runs on weekdays and long run on weekend. Mimicking mock tests by doing some of the runs at marathon pace to build confidence. One of the revelations for me through training was that quality trumps quantity. Through my preparation I did not exceed 50km mileage spread over 3 days in a week. But each run had a clear purpose either helping build speed or endurance. I thought this is a much more optimal way of running than increasing mileage up to 60-70 km per week but running each run at the same pace. The body learns by pushing our limits then giving enough time to recover and keep repeating the process until it becomes second nature. We keep talking of training and putting in the miles but recovery through rest and sleep is an integral part of a good plan. It helps you stay injury free and have good running sessions.
Nutrition: Along with building endurance and speed a key aspect of a good marathon training plan is nutrition. The concept is simple. You need to consume enough calories before and through the run to sustain you for 42 km. But you won’t know your body’s needs until you put it to practice and try different methods in terms of timing of nutrition and calories you consume. This is an aspect I usually got wrong consuming way less than required and therefore slowing down towards the end. Through trial and error I did find a good balance. Having a good nutrition strategy is key to a good race.
Strength: Finally, I cannot overemphasize the importance of strength training. Building a strength routine especially for your back, core muscles and legs can have a significant impact on both speed and endurance. I am still new to this aspect but can clearly see the immense advantage someone can get in their running by incorporating strength training within their routines.
Preparation is fun. The nervousness before the run is something to be experienced. It’s like feeling butterflies in your stomach previous night before an exam as you are rearing to get out there. And then the starting gun is shot. And we are off. Thousands of people running alongside each other, pushing self and each other, testing their limits but enjoying the process with a smile on their faces. People along the streets cheering the runners on. It feels like a festival, a celebration of human spirit. This is the part I love the most about marathons and missed the most. Being part of the crowd, a movement, a community but instead of getting lost in the crowd, holding on to my uniqueness. A marathon provides that opportunity.
