If you’re asking yourself how to train for a marathon, then listen up – this isn’t your average slog of endless miles.
Picture this: you’re gearing up for the London Marathon, and instead of merely pounding the pavement, you’re armed with six insider hacks to reduce fatigue, boost your running performance by at least 5%, and cut down on tissue damage—all without any complicated gimmicks.
Drawing on the expertise of runner and clinical pharmacist Mike Wakeman from Curranz, these tips are as practical as they are intriguing, and they come just in time for that all-important “tapering week.”
So, lace up your trainers and get ready to fine-tune your approach to how to train for a marathon.
1. Enhanced Endurance and Muscle Function
The Magic Of Anthocyanins: The broad-spectrum benefits of blackcurrants in CurraNZ are due to their anthocyanin profile and density. These naturally-occurring plant phytochemicals are a flavonoid found in this berryfruit – and particularly abundant in New Zealand varieties.
They act as antioxidants, vasodilators, and anti-inflammatories, helping to control oxidative stress and inflammation, manage blood sugar and insulin responses33, increase fat burning and enhance cardiovascular function and immune defences.
Study proof: With 30+ clinical studies to date, data shows how CurraNZ reduces fatigue and allows runners to run further without trying harder.
This is thanks to the berry widening blood vessels which allows an increase in blood flow by 45% and reduces the time it takes for muscle tissue to reoxygenate.
In one performance study, subjects improved their total running distance from 8.3% to a dramatic 37.8%, with 56% showing improvements of at least 8%9.
Blood supply is vital to muscle function and performance, so CurraNZ stands out as a natural dietary hack to achieve significant gains in cardiac output, vascular function, and endurance.
Ideally, start loading on CurraNZ at least four days before race day (seven days is ideal), taking two capsules daily, and then two to three capsules before the start.
2. Blackcurrants Lower Reliance on Glycogen for Fuelling
Every marathoner’s nightmare is hitting “the wall” at around the 18- or 20-mile mark, when muscle glycogen reserves are depleted and cramping sets in.
CurraNZ steps in by significantly increasing your body’s reliance on fat as fuel—saving about 12% of your stored carbohydrates.
This shift can even spike up to a 30% reliance on fat after just seven days of loading, meaning you’ll have those precious carbs reserved for that final, gruelling push across the finish line.
Remember, smart strategies on how to train for a marathon include both physical endurance and nutritional foresight.
3. Busting Muscle Soreness
For those who’ve experienced the brutal aftermath of a 26.2-mile run, post-race soreness isn’t just discomfort—it’s a badge of honour.
CurraNZ not only boosts endurance but also speeds up recovery by three times11, thanks to its combined blood flow, antioxidant, and anti-inflammatory properties.
Studies have shown that it can reduce tissue damage by an impressive 84%11 after intense exercise. Post-race, take two to three capsules of CurraNZ, then continue daily until your muscles feel as refreshed as a post-spa treatment.
4. Keep Your Legs Ticking Over
Tapering isn’t merely about cutting back—it’s about priming your muscles for peak performance after months of relentless training.
Reduce your mileage during the week before the race to let your muscles repair and restore their carbohydrate stores. Keep your runs short—no longer than four miles—with a burst of intensity: try a two-mile run at marathon pace sandwiched between one-mile jogs.
A few quick 100m-strides post-run can keep your body sharp without overexerting it. Two days before race day, take a complete break; if you must move, a gentle two-mile jog the day prior should suffice.
5. Get a Massage to Arrive in Top Shape
A light massage three days or more before the race can work wonders. It flushes out toxins, boosts blood flow, and helps prime those hard-earned muscles.
Just be cautious—skip the deep-tissue massages, as they may lead to bruising or muscle disruptions. Instead, aim for a relaxing session on the Thursday before the Sunday race to keep your legs fresh and ready for action.
6. Marathon Dietary Needs
Nutrition plays a crucial role in your race-day performance. Stick to your regular diet in the week leading up to the marathon, focusing on ample carbs and protein while maintaining your salt intake.
Ease off on alcohol and stay well hydrated. Ensure you’re getting between 75gm and 100g of quality protein daily to support muscle repair and recovery after all that hard training.
On race day, a good breakfast three to four hours before the start is key. You want enough fuel on board without feeling overstuffed—porridge with honey is a classic choice, and many runners swear by a banana, or even banana on toast or honey on toast, to get those energy levels just right.
Remember, understanding how to train for a marathon goes far beyond just the miles you log; it’s about smart nutrition, strategic recovery, and targeted training hacks that get you across the finish line in top form.
So, take these tips on board, and may your race-day edge be as sharp as your wit.