4 Marathon Training Mistakes To Avoid

what's up guys coach Nate here from the run experience and in a second coach Morgan talking about for training mistakes you should be avoiding in your marathon training these are common mistakes everything from the right data that you should be following how do you figure out if you should be a high or a low mileage runner the type of plane you should be choosing and how you deal with those pesky injuries we're gonna get into them and more alright so mistake number one is training without data now don't get me wrong I like to throw my watched aside and go out and run on field in fact I think we perform best when we are really well tuned into our body but the the point of this clip is to really understand how we can use numbers so that we get a better sense of what that is and avoid some of those common training mistakes now mistake number one is not really having a clear sense of what our finishing time is going to be if you look at any incredible World Championship Olympic level finish it's very rarely surprise to the athlete it's actually just an execution of what they know their body can do and what they've practiced and it's the same for you so my recommendation get some data points on your calendar run a half marathon six to eight weeks before your race that will tell you where your fitness is right now where your ability to execute is right now and that will give you the most reliable information for your upcoming marathon the second thing to think about with data is tracking your either your mileage and/or your training zones now what this is going to do is make sure all of your runs have a specific purpose specifically with the training zones that could be measured by heart rate or by pace or some combination thereof you can even start tracking with power now we can't go too far into that in this video but that's also possible VSA the stride app that makes sure that you know we avoid the middle of ugly middle where most runners all their runs dis are at the same pace the same intensity all the time when I start to break out of that I'd go way above and then when I'm recovering I go way below that actually makes sure that I'm getting the most adaptation and the most improvements with my running if I'm not training with data and I don't know I get stuck in the middle things get ugly and I get on that plateau and then finally I want to use that data to help with my recovery this is actually where the mileage come in not necessarily the high points but noticing like hey I've been building up my mileage for a couple weeks I should have a low mileage week to help myself recover you can even get fancier and start looking at your heart rate variability you could track that via different I think Garmin does it now I know the whoop man does it as well as tracking resting heart rate other things like that just to see how your body is responding so I use all these data points they can really help me make better informed decisions I have a better feel for myself I can go and execute better when it really counts all right guys so mistake number two is not following a training plan that includes warmups cooldowns and proper strength and mobility of work a lot of times you'll see a training plan that is just built purely on running and mileage it's really really important you'll see it across our channel all the time to be at in that warm-ups cooldowns and strength and mobility they're gonna help prevent injuries which we want you to get there on race day we want you to perform and do your best personally I've been adding in two to three times strength work and definitely mobility every other day especially after my long runs and that has helped me immensely with the marathon training if you need help or want to learn a little bit more about some strength and mobility work check out a lot of our videos we have tips and tricks on any kind of injury that may occur or any kind of twins you might feel something along those lines also follow our training plan we give in-depth details on what you should be doing every single day training for the marathon all right mistake number three is ignoring that weird pain that quote-unquote goes away after ten minutes into your run only for it to really come back full on you know maybe a month later and you are wholly unprepared to with the consequences of that injury and the reason why is because you didn't have the right habits established early on you didn't have a good baseline for how your body is feeling and is supposed to feel and then all of a sudden the car crashed it became too late and now you're in a very stressful position of being later into your progression of training and then all of a sudden having to contemplate it's much significantly longer layoff and I'm gonna give you a real world example I've been renting a lot more this year I've been increasing my mileage and one of the things I have to be careful of is my left calf and Achilles and one of the things that I noticed is I can run a couple days and I could get away with it without any rolling but after a while that pain starts to creep in at first it warms up after one or two minutes and then five minutes and then ten minutes and then it's following me around all day and it's really stiff but if I were to ever do an assessment of myself and say hey I know from my physical therapist friends that normal happy healthy tissue should feel pressure but no pain if I get on a roller if I go around and pinch my Achilles I'm like you know what this is a little tender so I just did five or six days of running in a row last week when I was in Boston I didn't get a chance to mobilize as much I wanted to excuse me so I feel a little pain here so I'm like okay I'm gonna use this information while I can still run I'm gonna get on a roller I'm gonna work on my calves a lot more I'm gonna add a little bit of strength training in there I'm gonna modify my running take this in and then and clear this up and then when this gets better I know I can amp my mileage back up so get on that daily and weekly mobility habit cover all your bases like we say in a lot of our videos just as a general rule and then any area where you're behind the eight-ball a little bit you should be hitting that area every single day if you want to know what that is just search whatever body part on our YouTube channel you're gonna see a mobility and injury prevention video that's gonna show up that's going to help you out alright so mistake number four is not following or not completing the right amount of mileage for you and when I say that it is specific to you the right amount of mileage it's not what your friends are doing it's not what does Linden's doing I know I've fallen into the trap of maybe strobus talking a little bit and getting some serious serious FOMO from their long runs and what they're doing but if you know you have a race coming up you're following your training plan so let's make sure you're trying to stick to it as best as possible that's going to be the right distance for you on the other side of that if you say are going out for a long run and you need to cut that back because you are not feeling that great you maybe have a twinge in to me something along those lines know that that's okay that's the right amount of mileage for you at that time because recovery is also just as important as that long run same thing when you're out on the track maybe not pushing as hard maybe taking it back a wrapper to making sure that you are pushing hard enough but you are not overexerting yourself every single week where you fall into the trap of being sick and leading to injuries and things like that because we want you to be happy and healthy on race day not injured and tired thanks for tuning in today with us guys hopefully we gave you a few tips and tricks that are gonna help you have a stronger marathon down the line if you're looking for a training plan check out our seven day free trial to our marathon training programs the link is in the description below and make sure to give this video a big thumbs up drop us any comments below if you have any other questions regarding this program and be sure to subscribe to our Channel we're putting out videos each and every week not just on marathon training but on nutrition strength tips all fun stuff like that so I hope to see you guys in the next video you [Music]

Channel: The Run Experience

Views: 193,607

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Keywords: the run experience, running training, distance running tips, how to run faster, half marathon, distance running, marathon, marathon training tips, marathon training

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Length: 8min 25sec (505 seconds)

Published: Mon Oct 08 2018