Many people participating in a marathon believe finishing the race is a solid goal and considering that long distance, it is a good reason. However, seasoned runners consider fast finish a major and main goal.
Regardless of your goal, it is a smart idea to incorporate speed workouts into your training. Below are some of the best tips you can use to improve your marathon time.
Be Prepared to break your Record
Running a marathon is different and more difficult than the normal short-distance runs, especially for newbies.
However, adding some daily or weekly speed-focused training is a perfect way to turn your power and pace up, while testing your endurance.
Participating in famous marathons, like the Rome marathon, helps you boost your confidence and take training sessions seriously.
It is an incredible accomplishment to finish a Rome marathon as you can secure a place in the celebration and endurance history.
How to prepare for a Marathon
Achieving a good time (according to you) in a marathon requires smart and consistent training sessions.
Just like Rome it wasn’t built in a day, you cannot prepare for a marathon for just a day. There is nothing like getting lucky on race day; you need to be ready and equipped with the right tools.
Take At Least Two Long Runs weekly
Any run longer than 16 miles or 2 hours is considered long. Incorporating two long runs in your weekly training sessions can help build grit and endurance, which are necessary to run faster in a marathon.
You can add quality running at least once, between the long runs, to improve running-hard-on-tired-legs technique.
Run on a planned marathon pace, which involves a cost-benefit analysis. For instance, running too fast during your training can lead to more injuries than positive outcomes.
Go with a Race Strategy that Works for You
People are different and what might work for a certain individual may not work for another. Because of that, it is advisable to try different strategies and skills in training to know what works best for you come race day.
If you are a seasoned marathon runner, reflect on previous races and learn from things that went wrong.
Try training your mind and body in the same vein during the sessions to be prepared and conditioned for what will happen during the marathon.
Prioritise Recovery
The body tends to condition itself and gain fitness during the recovery period. Muscles need enough time to grow back and gain strength.
This can be achieved through salt baths, massages and ancillary work. Your body will adapt to training during active recovery or rest phase.
Pros plan for at least 14 days from the last hard effort because the body takes almost two weeks to realise fitness gains.
Therefore, value your recovery training and rest days to gain the muscle strength and endurance required to finish the marathon in a better time.
Final Thoughts
A marathon is not only about the race; it is an opportunity to learn the history, understand the culture and enjoy the architecture surrounding you on the tracks.
This doesn’t mean you should not take time to train and prepare for it. Follow the above tips and recommendations to improve your marathon time and have an easy time running, from start to finish.