Marathon Training Mistakes to Avoid
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Are you about to embark on marathon training? This could be your first marathon, or you could be an experienced marathoner but you are still looking for ways to either crush a PR by running faster or actually complete the marathon training cycle without needing to miss workouts because you suffered a stubborn injury that seems to always creep up!
Do you want to learn the secret that is helping runners crush their marathon race feeling stronger than ever? It is avoiding these 12 Marathon training mistakes!
In this episode, coach Lufeng Zou from our Spark Healthy Runner coaching team shares all his knowledge, experience, and wisdom about the top mistakes you need to avoid during your marathon training so you can not only crush your race but enjoy lifelong injury free running after the race!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here!
Listen to the Podcast Episode during your next run!
Coach Lu’s 12 Marathon Training Mistakes to Avoid
Goal Setting:
- Choosing plan based on target fitness (e.g. sub 4) rather than own fitness
- Comparing yourself to others or even your younger self! Don’t go out there thinking “He ran 3:50 so I can do it; or I ran a 19min 5K back in the cross country so I’ll train at that level”.
Designing the plan:
- Letting peer pressure influence your plan selection or design. Train the way you can, and what you can handle! Just because Kipchoge did 100mi/week or my friend I run with is a doing an advanced training plan, doesn’t mean you need to train that way too.
- No base building. Most internet plans don’t include base building. They assume that you have a certain consistency. Make sure you are getting this base building in before shooting for the stars with those miles.
- No cut back week
- Too much speedwork (80/20 principle)
- No strength trainingExecuting the plan:
Executing the plan
8. Not listening to the body of being flexible to modify the plan to your unique needs…
- Running your easy recovery runs too fast! Easy days should be slow, 2-3min/mi slower than MP. If one looks at their strava, they run XXX min/mi on most days. I can beat that. Except that your fitness isn’t there and you end up running the easy run too fast. So you cannot finish the important workout the next day. Or you pushed through and get injured.
- Ignoring recovery
- Not fueling your runs with the proper nutrition (Long runs and speedwork are most critical!)
Final (Tapering) Phase:
- Feeling extra energy and adding more miles or pushing extremely hard (above your effort level for that run) during the tapering time period before your race.
Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!
Related Resources:
Episode 168- Base Training Updates for Your Best Race Season
Episode 174- How to do an easy run with coach LaToya
Get all of coach Lu’s previous episodes as well as his full bio here
This Episode Sponsored By:
Tracer2 and the Tracer Lamp by Noxgear. If you’re looking for running gear that will actually help you stay safe while running we’ve got a special offer for you where you can save 35% by using the code HEALTHYRUNNER here.
Click HERE to be directed to the discount page!
Connect with coach Lu:
– Follow coach Lu on Instagram
– Email: lu@sparkhealthyrunner.com
– Healthy Runner Facebook Community
Connect with Dr. Duane:
Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.
Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having a hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered a running-related hamstring tendon injury and many others as a novice runner.
As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.
He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running. Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury. He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better. Through strength and run specific training you can grow a strong mind, strong body, and just keep running!
Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.
As an athlete, Duane is an adult-onset runner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!
A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players. They all love to explore new beaches along the east coast.
- Instagram – @sparkhealthyrunner
- duane@sparkyourtraining.com
Get weekly running tips on the Healthy Runner Podcast…available wherever you get your podcasts!
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You can teach an old dog new tricks!!! I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach. I am soooo glad I made the investment in me! I finished my half marathon last weekend and couldn’t be any happier! The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching. I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong. I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot! The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally. I built confidence and strength I didn’t know I had, even at my age. Honestly could not have done this without Spark Healthy Runners!
My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.
I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.
I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!
Wanting to run more consistently, and to increase my long run distance and total weekly mileage, I was concerned about hip pain due to hip alignment issues. This is an issue I had when I trained for my first half marathon several years ago. Having listened to the Healthy Runner podcast for the past couple years, I knew Duane Scotti could help. I signed up for the four-month strength and running training program and am extremely happy with the results.
The program Duane and Coach Whitney developed for me was exactly what I needed. It was tailored to my needs and to my target race. Coach Whitney was very helpful, and with the biweekly coaching calls, we were able to fine tune the program based off my performance and feedback.
At the end of the program, I completed a 10K trail race feeling strong and pain free.
I highly recommend Duane Scotti and the Healthy Runner training programs.