For the uninitiated, race season will almost spell double time in training. Some athletes, especially beginners, would cram their sessions to make the most of their days, racking up miles, and hitting the gym – doing more than what they’re supposed to.
This misconception often leads to injury, burnout, and overtraining. Newbie runners, for example, will feel heavy or exhausted come race week. Everything is crucial during this stretch, making them center on important aspects like rest days, diet, cross-training, and mental groundwork.
While these don’t generally speak to all athletes, it is still vital to know about staying injury-free during marathon week. Stakes are high at this point; therefore, adopting a smart approach to training, recovery, and race preparation is a smart idea.
Do Not Overtrain
Runners must resist the urge to squeeze in extra mileage or hard intervals during marathon week. If your program only requires you to train three times a week, stick to that routine. Overtraining will often lead to fatigue and increase the risk of injury. Do light runs if there is a need for you to train. There’s no need to put more strain on your body; allow yourself to taper and make your muscles regain their strength.
Stretching and Mobility
Focus on your warm-up and cool-down exercises rather than going out for another run. Dynamic stretches activate your muscles, while static stretches maintain their flexibility. It is also advisable to incorporate mobility exercises like foam rolling to relieve muscle tension and prevent tightness.
Stick to your Diet Plan
Nobody wants an upset stomach when race day is near. Stay hydrated throughout the day, and eat a balanced diet of protein, carbohydrates, and healthy fats. In short, if you already have a diet plan, stick to it. Ditch those junk foods and save them after you’ve crossed the finish line.
Listen to Your Body
If you don’t want to run, don’t. If you’re tired, rest. If you’re coming off an injury, run slowly. There’s no point in forcing yourself to train if your body screams otherwise.
Rest
Get enough sleep, and allow your body to heal and recharge. A runner’s training block will be intense leading to marathon week; from long runs to lung-busting intervals, sessions are hard and require the body to recover. Resting will allow your muscles to take a break from the constant beating, which is essential for optimal performance come race day.
