10 Marathon Training Mistakes
1. Running too much
Why It’s Bad: While it might sound odd to run less as a means of running farther and faster, most
runners lack balance in their training. When your workout becomes one-dimensional, your injury risk
spikes.
The Fix: Cross training—varying your methods of exercise with activities like swimming and biking. Stay
off your feet at least two days a week—one day off in which you focus solely on recovery (foam roll,
massage, etc.) and another day or two on the bike or in the pool.
2. Lifting too little
Why It’s Bad: Muscles have a few jobs. One is to help absorb shock. If you lack muscle and strength, the
impact of pounding the pavement goes straight to your joints. But many runners worry that weights will
make them slow and bulky. The truth: The wrong exercises and a poor diet make you bulky; a proper
training program will make you stronger and more flexible so you’ll run more efficiently.
The Fix: Full-body resistance training, including moves that refine your running mechanics.
3. Not following a program
Why It’s Bad: “This is a common problem, especially for recreational runners,” says Rick Fishell, a
performance specialist at Athletes’ Performance. If your training isn’t planned and progressive, you’ll
usually train at the same intensity and distance all the time. This can lead to over-training, poor
performance and injury. “It’s also one reason many runners hit a wall three-quarters through the race,”
says Robbins.
The Fix: Adopt a program, and not just any one-size-fits-all plan. Make sure it’s tailored to your fitness
level, starting slow and building up.
4. Not paying attention to technique
Why It’s Bad: “Most runners don’t know their mechanics are bad even when they’re experiencing pain,”
says Fishell. Yet pain, especially in the quadriceps, calves or lower back, is a red flag that something is
awry with your form. Feel fine? You can still refine your technique to boost performance.
The Fix: Run tall with your chest up, shoulders back and feet beneath your hips (not way out in front of
you). Avoid striking the ground with your heel by pulling your toes up toward your shins as you run.
5. Increasing mileage all the way up until race day
Why It’s Bad: A marathon is one test you can’t cram for. You actually want to reduce the volume of your
training for a short time leading up to the race. Known as tapering, this will reduce your risk for injury and
help you perform your absolute best when it matters most.
The Fix: Robbins says your time spent tapering varies based on your program and experience, but in
general, you should begin tapering two to three weeks before race day. Focus on cross training, nutrition
and recovery even more during this time to stay as fresh as possible.
Document Provided by Holly Gatto.
6. Ignoring regeneration
Why It’s Bad: Not paying attention to rest and regeneration, including sleep, massage and nutrition, isn’t
unique to runners. “It’s a common mistake for everyone,” says Falsone. The goal of regeneration is to
help your body bounce back stronger the next day and stay fresh.
The Fix: Falsone suggests mini sessions of daily regeneration. Even five minutes of foam rolling and five
minutes of stretching can go a long way in reducing injury risk and maximizing performance.
7. Forgetting to hydrate
Why It’s Bad: “Dehydration of just 2 percent of your bodyweight can cause serious performance
declines,” says Amanda Carlson, of Athletes’ Performance. And many of us go for a run with no fluid.
The Fix: Weigh yourself before and after different types of training so you know how much fluid you tend
to lose. This will help you gauge how much to drink. A good starting point: 4-6 gulps of fluid every 15-20
minutes, and rehydrate with 16-20 oz of fluid for every pound lost during your training. You don’t want to
weigh more than when you started, but you want to avoid dehydrating 2 percent of your bodyweight.
8. Running out of fuel
Why It’s Bad: When your body runs low on energy, it breaks down fuel stores. Then your speed suffers,
the run feels harder, your mechanics break down and performance dips. And it’s not just about your prerace meal. “If you’re not eating enough carbohydrate in general, then it won’t make a difference what you
eat right before your training,” says Carlson.
The Fix: Match your overall carbohydrate intake with the amount of training you’re doing, and eat more
carbs as you move from a foundation phase of training to higher intensities. As for during your run, if you
go longer than an hour, consume about 30-60 g of carbs an hour. “I like to grab a gel every 45 minutes
through my runs and then just drink water,” says Carlson, “but play around with what works for you.”
9. Running out of time to train
Why It’s Bad: If you get winded taking the stairs, don’t sign up for a marathon for two months from now
thinking it will force you to train really hard. It’s great to motivate yourself with a tangible goal, but an
unrealistic timeframe will lead to injury or disappointment.
The Fix: If you’re healthy and fit enough to do a half marathon, then you’ll need about another two to
three months of solid training to get to the finish line for a full marathon. If you can barely run a couple
miles, give yourself 12 to 18 months. Click here for a full schedule.
10. Wearing the wrong shoes
Why It’s Bad: Everyone has their favorite running shoe, but don’t stick with the same pair too long.
Shoes that are too old may not provide enough support. Shoes that are too new can cause blisters and
ingrown toenails that will keep you from running, says Falsone.
The Fix: The key is to strike a balance between old and new. Shoes should be broken in enough to feel
comfortable without altering your mechanics, but not so old that they don’t provide support. Rule of
thumb: Change your shoes at least every 300-500 miles.
Document Provided by Holly Gatto.