It’s time to start thinking about improving your marathon times for this year! While the hours of training running long distances with high intensity is certainly key, other major components can help you get faster times over those 26.2 miles.
In this blog post, we’ll discuss five tips to push your performance during every marathon in the new year. Read on for inspiring advice from professional runners on reaching peak conditions on race day.
Here are five ways to improve your marathon performance:
1. Set Achievable Goals:
As you start training for your marathon this year, take the time to set achievable goals. Knowing what you want to accomplish will help motivate and push you to reach those limits. Make sure that whatever milestones you set are within reach or slightly out of reach so that you can keep pushing yourself to reach them.
How to set Achievable Goals
Start with self-awareness: Take time to reflect on your values around running, your strengths, weaknesses, and what you truly want to achieve with your running this year. This will help you set goals that align with your personal motivations and interests.
Set SMART goals: Make sure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. This will give you a clear understanding of what you want to accomplish, and how you plan to get there.
Create a plan of action: Break down your running goals into smaller, manageable steps and create a timeline for completion. This will help you stay focused and motivated as you work towards your goals.
Stay accountable: Share your running goals with someone you trust and ask them to hold you accountable. You could post them on a Facebook Group. This can help keep you on track and provide support when you need it.
Celebrate successes: Take time to acknowledge and celebrate your running achievements, no matter how small. This will keep you motivated and give you the confidence to continue working towards your goals.
2. Track Your Progress:
As your training progresses, be sure to track and record your progress. This will help you better understand what works for you and where areas need improvement. Use the data to adjust your running schedule or form to maximize efficiency, speed, and endurance gains.
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3. Monitor Your Nutrition:
Good nutrition is essential for optimal performance, so monitor your food intake and get the right mix of vitamins and minerals to support your training efforts. Eating a balanced diet with plenty of proteins, carbohydrates, fruits, vegetables, and healthy fats will help ensure that you have the energy to push through your marathon training.
7-Day Nutrition Plan for Runners
Here’s a suggested 1-week meal plan to consider when training for a marathon:
Day 1:
- Breakfast: Whole grain toast with avocado and eggs
- Snack: Greek yogurt with berries
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and cucumbers
- Snack: Apple slices with almond butter
- Dinner: Grilled salmon with brown rice and roasted vegetables
Day 2:
- Breakfast: Oatmeal with banana and almonds
- Snack: Hard-boiled eggs
- Lunch: Turkey wrap with whole grain tortilla, lettuce, and tomato
- Snack: Rice cakes with peanut butter
- Dinner: Grilled lean steak with sweet potato and steamed broccoli
Day 3:
- Breakfast: Whole grain waffles with peanut butter and fresh fruit
- Snack: Veggies with hummus
- Lunch: Grilled chicken breast with quinoa and roasted asparagus
- Snack: Mixed berries with Greek yogurt
- Dinner: Baked salmon with brown rice and sauteed spinach
Day 4:
- Breakfast: Scrambled eggs with whole grain toast and fresh fruit
- Snack: Roasted almonds
- Lunch: Turkey and cheese sandwich on whole grain bread with carrot sticks
- Snack: Rice crackers with avocado
- Dinner: Grilled shrimp with whole grain pasta and marinara sauce
Day 5:
- Breakfast: Peanut butter banana smoothie
- Snack: Fresh fruit
- Lunch: Grilled chicken Caesar salad with whole grain croutons
- Snack: Rice cakes with almond butter
- Dinner: Grilled lean steak with baked sweet potato and steamed carrots
Day 6:
- Breakfast: Whole grain English muffin with scrambled eggs and cheese
- Snack: Veggies with ranch dressing
- Lunch: Grilled shrimp salad with mixed greens, cherry tomatoes, and cucumbers
- Snack: Apple slices with peanut butter
- Dinner: Baked salmon with quinoa and roasted vegetables
Day 7:
- Breakfast: Oatmeal with mixed berries and walnuts
- Snack: Greek yogurt with fresh fruit
- Lunch: Turkey burger with whole grain bun and sweet potato fries
- Snack: Rice crackers with hummus
- Dinner: Grilled chicken breast with brown rice and steamed broccoli.
Remember to drink plenty of water and stay hydrated throughout the day.
Shopping list
Proteins:
- Eggs
- Grilled chicken breast
- Turkey breast
- Grilled salmon
- Grilled lean steak
- Turkey burger
- Grilled shrimp
Carbohydrates:
- Whole grain toast
- Whole grain tortilla
- Whole grain waffles
- Whole grain English muffin
- Whole grain pasta
- Brown rice
- Quinoa
- Whole grain croutons
- Sweet potato
Fruits:
- Banana
- Berries (strawberries, blueberries, raspberries)
- Apple
- Mixed berries
Vegetables:
- Mixed greens
- Cherry tomatoes
- Cucumbers
- Carrot sticks
- Lettuce
- Tomato
- Asparagus
- Spinach
- Roasted vegetables
- Steamed broccoli
- Steamed carrots
Healthy Fats:
- Avocado
- Almond butter
- Peanut butter
- Almonds
- Walnuts
Dairy:
- Greek yogurt
- Cheese
Other:
- Hummus
- Ranch dressing
- Rice cakes
- Rice crackers
- Almond milk (for smoothie)
- Marinara sauce
- Peanut butter (for smoothie)
4. Get Adequate Rest:
Your body needs time to rest and recover optimally during a race. Make sure you sleep well each night and take breaks from intensive training if needed. This will help prevent burnout and injury, allowing you to perform best when it matters.
Night Routine for Great Sleep
- Establish a bedtime routine: Have a set bedtime and stick to it every night, including weekends. Try to go to bed and wake up at the same time each day.
- Create a sleep-conducive environment: Make your bedroom cool, dark, and quiet. Invest in a comfortable mattress, pillow, and bedding.
- Limit exposure to screens: Avoid screens (TV, phone, tablet, etc.) for at least an hour before bedtime as the blue light they emit can interfere with sleep.
- Avoid caffeine and alcohol: Avoid consuming caffeine or alcohol in the hours leading up to bedtime. Both can disrupt sleep patterns.
- Relax before bed: Engage in relaxing activities such as reading, listening to soothing music, or taking a warm bath.
- Avoid napping: Try to avoid napping during the day, especially in the late afternoon or early evening.
- Exercise regularly: Regular physical activity can improve sleep quality and help you fall asleep faster. Just make sure to finish your exercise routine at least a few hours before bedtime.
- Keep your bed for sleep: Reserve your bed for sleep and sex only. Avoid using it for other activities such as working, eating, or watching TV.
- Get up if you can’t sleep: If you find yourself lying in bed for more than 20-30 minutes unable to sleep, get up and engage in a relaxing activity until you feel sleepy.
Following this routine consistently can help promote good sleep and improve your overall health and well-being.
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5. Strengthen Your Mental Game:
Many runners overlook the importance of their mental game. Developing a strong internal motivation and believing in yourself will help you reach your goals and stay focused on the task. Incorporate visualization, self-talk, meditation, and goal setting into your training routines to help strengthen your mental game.
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Strength train 2-3x a week to improve your endurance
Strength training should be part of your program if you want to run faster and stronger in marathons. Core exercises like planks, squats, and push-ups can help you develop the muscles you need to power through miles.
You’ll also benefit from exercises targeting the glutes, hamstrings, and hip flexors. Incorporate strength training into your workout plan two or three times a week.
6-Week Strength Plan For Marathon Runners
Week 1:
Monday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Squat: 3 sets of 8-12 reps
– Lunges: 3 sets of 8-12 reps (per leg)
– Leg Press: 3 sets of 8-12 reps
– Calf Raise: 3 sets of 12-15 reps
Wednesday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Deadlift: 3 sets of 8-12 reps
– Step-ups: 3 sets of 8-12 reps (per leg)
– Leg Extension: 3 sets of 8-12 reps
– Leg Curl: 3 sets of 12-15 reps
Friday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Squat: 3 sets of 8-12 reps
– Lunges: 3 sets of 8-12 reps (per leg)
– Leg Press: 3 sets of 8-12 reps
– Calf Raise: 3 sets of 12-15 reps
Week 2:
Monday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Deadlift: 3 sets of 8-12 reps
– Step-ups: 3 sets of 8-12 reps (per leg)
– Leg Extension: 3 sets of 8-12 reps
– Leg Curl: 3 sets of 12-15 reps
Wednesday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Squat: 3 sets of 8-12 reps
– Lunges: 3 sets of 8-12 reps (per leg)
– Leg Press: 3 sets of 8-12 reps
– Calf Raise: 3 sets of 12-15 reps
Friday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Deadlift: 3 sets of 8-12 reps
– Step-ups: 3 sets of 8-12 reps (per leg)
– Leg Extension: 3 sets of 8-12 reps
– Leg Curl: 3 sets of 12-15 reps
Week 3:
Monday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Squat: 3 sets of 8-12 reps
– Lunges: 3 sets of 8-12 reps (per leg)
– Leg Press: 3 sets of 8-12 reps
– Calf Raise: 3 sets of 12-15 reps
Wednesday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Deadlift: 3 sets of 8-12 reps
– Step-ups: 3 sets of 8-12 reps (per leg)
– Leg Extension: 3 sets of 8-12 reps
– Leg Curl: 3 sets of 12-15 reps
Friday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Squat: 3 sets of 8-12 reps
– Lunges: 3 sets of 8-12 reps (per leg)
– Leg Press: 3 sets of 8-12 reps
– Calf Raise: 3 sets of 12-15 reps
Week 4:
Monday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Deadlift: 3 sets of 8-12 reps
– Step-ups: 3 sets of 8-12 reps (per leg)
– Leg Extension: 3 sets of 8-12 reps
– Leg Curl: 3 sets of 12-15 reps
Wednesday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Squat: 3 sets of 8-12 reps
– Lunges: 3 sets of 8-12 reps (per leg)
– Leg Press: 3 sets of 8-12 reps
– Calf Raise: 3 sets of 12-15 reps
Friday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Deadlift: 3 sets of 8-12 reps
– Step-ups: 3 sets of 8-12 reps (per leg)
– Leg Extension: 3 sets of 8-12 reps
– Leg Curl: 3 sets of 12-15 reps
Week 5:
Monday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Squat: 3 sets of 8-12 reps
– Lunges: 3 sets of 8-12 reps (per leg)
– Leg Press: 3 sets of 8-12 reps
– Calf Raise: 3 sets of 12-15 reps
Wednesday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Deadlift: 3 sets of 8-12 reps
– Step-ups: 3 sets of 8-12 reps (per leg)
– Leg Extension: 3 sets of 8-12 reps
– Leg Curl: 3 sets of 12-15 reps
Friday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Squat: 3 sets of 8-12 reps
– Lunges: 3 sets of 8-12 reps (per leg)
– Leg Press: 3 sets of 8-12 reps
– Calf Raise: 3 sets of 12-15 reps
Week 6:
Monday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Deadlift: 3 sets of 8-12 reps
– Step-ups: 3 sets of 8-12 reps (per leg)
– Leg Extension: 3 sets of 8-12 reps
– Leg Curl: 3 sets of 12-15 reps
Wednesday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Squat: 3 sets of 8-12 reps
– Lunges: 3 sets of 8-12 reps (per leg)
– Leg Press: 3 sets of 8-12 reps
– Calf Raise: 3 sets of 12-15 reps
Friday:
– Warm up: 10-15 minutes of light cardio (jogging or cycling)
– Deadlift: 3 sets of 8-12 reps
– Step-ups: 3 sets of 8-12 reps (per leg)
– Leg Extension: 3 sets of 8-12 reps
– Leg Curl: 3 sets of 12-15 reps
NOTE: It’s important to note that this program is a general template and may need to be adjusted based on an individual’s fitness level, experience and any preexisting injuries. Also, it’s important to include appropriate rest days, stretching and cardio training in addition to strength training for marathon runners.
These five tips will set you on the right path toward achieving your marathon goals in 2023. With dedication, hard work, and proper preparation, you can reach new heights in marathoning and become a better runner overall. So get out there and start running.
