Conquering the Marathon

"Wow - you're going to try a FULL Marathon!?"

Tell anyone you're attempting any of the following distance running events (5KM, 10KM, 21KM or even something close to Singaporeans – the 2.4KM) and you probably wouldn't get the same reaction.

There's something about this race distance that intimidates and commands respect from the vast majority of people - athletes and non-athletes alike! The idea for the modern marathon was inspired by the legend of an ancient Greek messenger – Pheidippides - who was said to have run a distance of approximately 42KM from Marathon to Athens bearing news of an important Greek victory over the invading Persian army in 490 B.C.

While the driving factor these days for attempting the distance has changed considerably – we’re sure Pheidippides wasn’t aiming for a Boston qualification and he certainly didn't get a finisher tee / medal - there is no doubt the marathon remains a gruelling event that challenges an individual both physically and mentally. Ask any marathon veteran for a piece of advice and they'll probably tell you not to underestimate this beast of a race. The duration of the marathon makes a runner susceptible to a myriad of factors environmental and physical alike that the dreaded Murphy's Law always acts upon. Similar to how one would approach endurance events like IRONMAN triathlons or ultra-trail running - you can't control the unforeseeable, but you can certainly prepare yourself in a structured approach for the looming challenge.

In this article we will explore THREE key areas you should factor into your marathon preparations:

1. Planning your training block

A proper runway leading up to race day can work wonders – especially if you’ve never done a marathon before. An ample build-up to the race will give you the confidence needed on the line and allow you to better understand the load your body can sustain over such durations. When planning out your training block for the season you’ll ideally want to include a few primary elements in your plan.

Long Runs

A staple in your base mileage build-up are your long runs which allows the body to adjust and adapt to the feeling of sustained stress over long periods, while also building mental resilience. These runs should be done at a controlled aerobic effort and with total distance gradually increasing over the weeks. A typical progression would be starting off somewhere from low 10KM and making your way gradually up to about 30KM odd.

Speedwork & Form

Even though most runners will attempt to run the marathon at a relatively conservative pace for self-preservation, training alone at a single pace all the time could lead to a lacklustre performance on race day.

Contrary to popular belief that you don’t have to “train fast” for a marathon, injecting some intensity into your weekly routines through intervals or tempo runs helps to build good running form and teaches your body, as well as your brain, to sustain a challenging load over a longer period. Speed intervals can range anywhere from 400m up to 2KM repetitions and are strongly recommended to be ran at paces significantly faster than your target marathon time as your program progresses. In parallel tempo runs are another great supplement to the training block – these are to be run just slightly slower than your target race pace over a considerable duration to build endurance in the legs.

Aerobic / Anaerobic workouts on the track also have the benefit of adding extra gears to your physical arsenal due to the versatility required from the pace changes and help improve the body’s ability to clear lactic faster. These training sessions also serve as a great time to pay attention to your running posture when fatigued and makes the workout more interesting as you get by week after week of heavy mileage. With such higher intensity sessions, remember to always allow your body to warm up and cool down with a few easy kilometres at the beginning and end of the session so you don’t feel the lactic build up over the next couple of days!

Rest / Recovery

Do not forget one of the most important aspects of training. Rest and recovery will reduce your risk of injury and the likelihood of succumbing to over-training fatigue, which in turn will enable you to train more consistently over the course of the program. Get a foam roller, stress release balls, and make sure you dial into a proper post-run stretch routine regularly to keep the body happy. Consistency of training is probably the single most important factor for marathon athletes looking to ace that first race!

2. Equipment & Nutrition Preparation

Pre-race preparation lays the foundation of a successful race plan.

Race attire / shoes

Comfort is key during a marathon – make sure you’ve selected and most importantly tested your race kit for the big day from head to toe to iron out any potential showstoppers. You’ll ideally want to go for something lightweight and moisture-wicking in terms of apparel, so you stay relatively dry throughout. For footwear choice, most runners will go for a pair of snug fitting shoes and socks that don’t give you blisters or pain, bearing in mind that your feet will naturally swell up over time due to the prolonged pounding. Most runners also consider applying a layer of Vaseline or anti-chafing cream along abrasion prone / sensitive areas such as the armpits, inner thighs, heel to prepare for the long day out on the run course. Last thing you want is a bloodied nipple when you cross the finish line!

Nutrition plan

Out on the racecourse, you’ll need supplements to give you a boost as the hours tick by. Training runs are a great time to test and make mistakes as you figure out your nutrition strategy and what works for you or doesn’t. Have a go with liquids (mixes) in a hand carry bidon, different brands of energy gels – worth checking what the race organizers will serve at the official aid stations - and solid bars to see what gives you the best form of energy release and sits well with your gut. When preparing your nutrition plan for the marathon you should consider three questions – what (type), when (timing intervals) and how (carrying the gels using a race belt, taking them from the official aid stations etc.).

3. Understanding the Race

Benjamin Franklin once said “If you fail to plan, you are planning to fail!”

That statement could be no truer. From the day you select and register for your Marathon of choice you should have factored in the following (non-exhaustive list) into your considerations and make an effort to research or study them!

Course conditions

It’s a world of difference racing in the South-east-Asian sauna and winter in Europe. Make sure you know what are the expected race-day temperatures and environment conditions so you can better gear your training and equipment towards that! Training at 10 degrees and then racing at a sweltering 40 degrees can make or break a race. In such situations, you might want to consider flying in earlier to let the body get acclimatized to the local conditions if you are racing abroad!

Course Map & Key Locations

This will usually be released on the official website. Understanding the course map allows you to capture the expected elevation, highlight potentially perilous or misleading turns and also mentally prepare yourself for any challenging or draining segments. This is also a good time to note the aid stations / feed zone locations allocated during the race and what they serve (isotonic drinks, gels etc.) so you can time your nutrition. How the race route is defined will have a direct effect on your training plan and how it’s structured! It is also strongly recommended to do a recce run / ride especially if it’s a local race that has an accessible route to better familiarize yourself before the big day!

Pacing Strategy

Unlike a 100m or 400m track and field race – the golden rule of the marathon is to avoid going hard from the gun. It’s going to be a long day out on the race course, and the last thing you want is to blow up in the first 5KM and have a miserable day. Most athletes tackle the race either using the “Even-split” (Keeping the timing for both halves of the race close) or “Negative Split” (Running the first half slightly slower than the second) race strategy. Setting a realistic target time based off how training is going and planning out a pacing strategy that you either memorize or write on your arms with a target pace in mind can help make the run a much better experience!

Every race is different and offers its own unique set of challenges. Going in prepared will already be half the battle won mentally, allowing you to avoid any unnecessary rude shocks or blunders and focus on executing the physical portion of the race. With borders opening and mass participant events given the green light to go - expect the annual race calendar to rapidly fill up in the last two quarters of 2022! There will be sure to be plenty of race opportunities coming up - so have a look, choose a race, craft up that program and get training!

I’ll leave you with my favourite quote from the recent blockbuster Top Gun: Maverick

“Don’t THINK. Just DO.”

Keep that in your mind during the race. Godspeed!