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The DO's and DON'Ts of Marathon Training

Are you racing a Fall marathon? Or pondering training for a Spring marathon? From learning how/when/what nutrition to take on a long run to planning out lead up races in your training cycle- there's a lot to learn in marathon training!! Don't worry- we've got you covered!! Listed below are the DO's and DON'Ts that the coaches at The Run Formula live by when beginning a marathon training cycle. 

DO have a longer training cycle 20-22 weeks to allow for a base building phase and opportunitiy for you and coach to get to know each other and find a rhythm. 

DO NOT use the same plan you used in a past season (even if it was made for you!). Why? We're on to a different year, with different level of fitness and different lead up races/ life schedule. Get a personalized plan by a coach that takes into consideration your current level of fitness, race day goals, injury history and current time commitments! 

DO use nutrition/fuel on runs longer than 60 min in duration. 

DO NOT run in shoes that are older than 6 months old. Athletic shoes need to be replaced every 400-600 miles or about every 6 months. Go to your local store, get fit, test out new shoes and get at least 2 pairs a year!

DO use a protein enhanced recovery shake after long runs, tempo workouts and speed workouts to aid in repairing muscle tears.
DO run on terrain/conditions that replicates your goal race. If your race is hilly with a 6 am start time then aim to start your long runs early and on some hilly terrain!

DO NOT assume that simply hiring a coach will make you a stronger, faster marathoner. If you want to make progress you have to put in the work, day in and day out. If you want to just run then run. But if you want to TRAIN- then trust in your coach to get you there! 

DO get a MINIMUM of 7.5 hours of sleep to fight off fatigue, illness and injury and promote the best quality of runs each and every day.

DO NOT skip midweek runs assuming that they are "just a few miles here and there." Your midweek recovery runs add to your overall run volume. Over time added volume plays a role in one's durability on race day. If you're after your best race day performance DON'T skip runs!


DO plan out lead up races on the way to your goal race! Mid-season racing is a great way for your body to get accustomed to race-like scenarios (bathrooms, race day attire, fueling on the go, race breakfast etc.).

DO NOT run through pain! If the pain is greater than a 3/10 we at The Run Formula strongly suggest that you stop running! Contact your coach to consult about the pain and to determine appropriate next steps for training.

DO remember that marathon training is hard, but the hard is what makes it great!! At some point during the training cycle your runs will get hard, very very hard; when this happens remember why you started in the first place! 
Have a great training cycle!! We got this!

~ Kass

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