We Answer The Most-Googled Marathon Questions
Marathon season is approaching.
And whether this is your very first or your 50th,
you're probably going to have some questions.
So Rick and I have taken a look at the most searched for marathon questions for
us to answer them. Yeah, who needs
Google when you've got us?
We know the marathon training can be daunting and any help can go a long way.
So keep watching to the end,
as we have something big to give away that will hopefully help you fly through
your marathon finishing line.
And don't forget to subscribe to The Running Channel as we're here to help you
with every step of the way in your marathon training journey with all the help
that you need. Let's do this.
So starting off with the questions that get asked before day,
one of marathon training even begins. A big one
that's Googled a lot is where do I start with my marathon training?
Yeah, just starting off with a little query then.
First thing to do is find yourself a marathon training plan
stuck with where to find one? Well, don't worry. We've got you covered.
Check the link in the description for our marathon training plan. However,
don't think that day one of training is day one of your marathon training plan.
You need to have a really good base of fitness and don't start cold.
Yeah. Couch to marathon is possible,
but it does require a lot of commitment as I found out.
So the best place to start is look at when race day is then work backwards.
So give yourself 12 to 16 weeks to properly prepare.
But before that period begins,
it's a good time to build up your mileage by around 10% a week. It's also
a good idea to sort out any niggles or injury fears that could disrupt your training.
Go see a physio for some prehab and don't skip your strength and conditioning sessions.
So the next question is,
do I need to have run a half marathon before I attempt the marathon?
Well, building up from a half marathon is good
as you all already have a good idea of how long you need to be running and
from what distance and what it really entails, but it's not imperative.
You don't have to run an organised half marathon race in order to do a marathon
race. It can be just your training run.
And most likely you'll run further than a half marathon in marathon training.
So you could even schedule your half marathon race as part of your training as well
not too close the race though.
Yeah, no,
I'd say the key is to make sure that you're running enough to start day one of
your training plan and that it's not a big jump up from what you're currently doing,
but if you haven't run a half before, don't head out and do one in a
panic, because it won't give you any benefit.
So having a training plan has been mentioned, uh,
and that leads nicely to our next question.
Why do I need a training plan?
Is a good question. Now,
I personally love a training plan and the idea of not having one's to work
off makes me quite stressed. Training plans are great for keeping you on track,
but everybody works differently.
If you're really bad at sticking to a training plan,
then it might be worth getting a coach who can help to rejig sessions.
For example, if you miss one of your sessions because of life commitments,
illness, or injury. The key,
to training is increasing that mileage and intensity slowly to not
shock your body and put you at risk of injury.
That's why having your 12 to 16 week plan all laid out at the start is
great because it keeps in
check all those mileage increases and means you won't run out of time before
race day.
Another question a lot of people search for before race day is how do I
fundraise for a marathon?
That is a good question. Fundraising targets for some marathons can be really,
really daunting, but there are lots of different ways to raise money,
a great way to make fundraising less scary or more enjoyable is just to make it
as fun as you can. Uh,
you could do a bake sale or perhaps something wacky like completing all
your long runs in a panda outfit.
That's pretty extreme. You could also sign up to
do a bucket shake, but do check local rules in your area. On that one,
I did a sweep site for friends, family,
and colleagues where they guessed how many miles I'd run in training.
And then another one where they guessed my marathon time.
Also plan when to ask people whether that's on social media or going along to a
work party, leaving a collection bucket on a table,
or maybe you could host a quiz or a karaoke night for your friends and family.
That's right up my street. Just don't hand Rick the mic though.
Now onto training questions and starting with one that always comes up.
Do I need to run 26 miles in training? No.
Definitely not. And definitely not close to race day either,
or you'll just tire yourself out before the run.
Most people don't run more than 20 miles at a time as you won't really see much
improvements and doing more than that.
Training plans give the longest runs in terms of time compared to distance.
So three and a half hours is the longest run.
This might mean 19 to 20 miles for some people,
but don't worry if it's less than that in your training.
If you're doing an organized race,
then the crowds and the atmosphere on the day will get you through as well as
the adrenaline of running the distance,
whether you're in an organized race or not.
So the next question is how much
strength training do I need to do for
a marathon? Good question.
Strength training is definitely important as well as doing prehab to help reduce
injury risk.
Most people tend to do two to three strength sessions a week. Try
and spread out your training and be sensible with what you can do each week,
but don't skip all of your strength sessions because they are vital for your training.
Go check out Manni's videos on The Running Channel for some inspiration
and exercises to follow.
And then one that still keeps coming up. Ha.
Should I train if I'm ill?
And what happens if I skip a run on the training plan?
Well, if you're too old to run, then don't run. Running,
when you're run down is not going to be good for you.
So it'll put you at risk of injury.
Now we've got a video all about how not to catch a cold as well as how to
approach running if you do have a cold. So definitely go check that out. Now,
having a cold may compromise your energy levels.
You might not feel up for intense physical fitness,
but if your symptoms are above the collar,
then mild to moderate exercise,
like a conversational pace run at five out of 10 efforts can help you feel
better by opening up your nasal passages and temporarily relieving
nasal congestion, as well as potentially stimulating your immune system.
Definitely, and be sensible with illness and treat running like a job.
If you can't go to work cause of illness, chances are running
isn't a good idea. Either. Ease yourself back into your training plan slowly,
pick up from where you left off and take a few steps back and try not to leap
ahead as it will come as a shock to your body.
Fueling, another big topic.
And if you're stepping up from a shorter distance to a marathon,
you might not have thought about it much before. So the big question to start.
How do I feel for a marathon? All the pasta, that's it? Nope. Not quite Rick.
The key thing is to make sure that you practice what you're going to be doing in
your training.
So you will need to take on more carbohydrates to restock your glycogen stores.
So glycogen is the stuff that's stored in muscles and fat cells that you get
your energy from. Long runs are a great time to practice your fueling,
treat them like a dress rehearsal.
Yeah, definitely. And think about what you're eating the night before,
as well as what you're taking with you on the run in terms of food and drink
carb loading the night before works well for lots of people,
you might also want to get yourself hydration vest to carry water gels and
snacks for the long runs on race day itself.
Also plan your breakfast.
Most people aim to eat a couple of hours before a race.
So porridge with a banana is a great combo.
Next up a maths question. How many gels should I have?
No, I'm terrible at maths. So I'm going to leave this one to you, Rick,
but just like the fueling question,
make sure you practice what you're going to be doing during your training.
Okay. Maths time.
There are a lot of variables when it comes to exactly how much fuel your body
will need during long runs and races and how often you'll need to take it on.
So pace, weight, how your body metabolizes,
the fuel you're taking in. One gel,
every 30 minutes is what some people recommend.
And everyone has a different preference when it comes to fueling and gels.
So test out a few different things in training. So for example,
some gels have caffeine in,
and there are also options that are completely natural.
Another question that goes hand-in-hand with fueling what goes in,
has to come out, right? And this is a must ask question for a lot of people.
Where do you go to the toilet during a marathon? Ah,
this is definitely the first thing I searched for.
When I signed off my first marathon, don't worry.
You don't have to hold it in for hours.
Most races will have loos on the course or some restaurants and shops along
big courses will also open up that toilets for use during a race.
And people's houses as well. That's on big road marathons though.
If you're doing a trail event or a smaller route, chances are,
you might need to bring some toilet paper with you.
We'll let you work out the rest of them.
And now we've arrived at race day questions.
Starting with what should I wear for a marathon.
Nothing new on race day.
Definitely go with something that you feel comfortable in and is weather
appropriate. So if it's going to be cold in some races,
you can wear an old jumper on the start line and leave it that which then gets
collected for charity, for example. Think
about what shoes you want to wear and get out training in them,
are you going for carbon plated racers?
Make the decision early in case you change your mind and run out of time,
nothing worse than blisters ruining your race. Ouchie!
Right next one, a lot of people have searched for,
is stopping to walk in the marathon okay? Absolutely.
Yeah there are no rules against walking in a marathon and don't feel afraid to walk
at all. No.
Lots of people will stop and have a walking break and that's absolutely okay.
You might also stop when you see family and friends on the sidelines out
supporting you, take the race at your own pace,
and don't worry about other people. Some will sprint, some will walk,
but you'll all still complete. The same marathon distance.
Next up.
