It’s time to start thinking about improving your marathon times for 2023. 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:
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.
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.
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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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.
Here’s a suggested 1-week meal plan to consider when training for a marathon:
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Remember to drink plenty of water and stay hydrated throughout the day.
Shopping list
Proteins:
Carbohydrates:
Fruits:
Vegetables:
Healthy Fats:
Dairy:
Other:
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.
Following this routine consistently can help promote good sleep and improve your overall health and well-being.
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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 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.
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
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
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
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
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
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.
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