It happens to everyone. You head out for your weekend long run and within a few minutes you know today is not your day. The miles feel heavy, your legs are like lead, and the thought of finishing the planned distance seems daunting. Don’t worry, you’re not alone. Even the most seasoned marathoners have bad days.
Marathon training is a long haul, and it’s inevitable that you’ll encounter some rough patches. These long runs can last anywhere from two to four hours, and a lot can happen in that time. Oftentimes you can turn it around and make adjustments during this time and end up having a decent run. So, instead of letting negativity creep in, use these challenges as an opportunity to learn and grow.
Why am I struggling?
First, try to identify the root of your discomfort. Are you feeling dehydrated? Underfueled? Overheated? Sometimes, simply taking in more fluids or calories can make a world of difference. If the weather is hot, find a shady spot to cool down. Splashing water on your face, neck, and arms can help lower your body temperature.
Listen to your body
If you’re feeling particularly tired, don’t hesitate to slow down or even walk for a bit. Stretching can also help loosen tight muscles. Remember, it’s okay to adjust your pace or distance on any given day. Your training plan is a guide, not a rigid rulebook.
Mental toughness
Maintaining a positive mindset is crucial. Remind yourself why you’re doing this. Focus on the small victories, like making it to the next mile marker or enjoying the scenery. Every run, good or bad, contributes to your overall fitness and preparation for the marathon.
Physical Adjustments for a Better Run
By incorporating physical adjustments, you can enhance your running form and reduce fatigue.
- Posture: Run tall, as if a string is pulling you up from the crown of your head, and lean forward from your hips, as if you are running into a brisk wind. Look ahead, not at the ground. Good posture helps with breathing and efficiency.
- Shoulder Relaxation: Avoid tension by keeping your shoulders relaxed and down. This prevents unnecessary energy expenditure and discomfort.
- Arm Swing: Let your arms swing naturally at your sides, helping propel you forward. Overthinking arm movement can hinder your rhythm.
- Breathing: Focus on deep, steady breaths. Inhale through your nose and exhale through your mouth. Consistent breathing helps regulate your pace and energy levels.
- Muscle Tension: Scan your body for tightness. Are your jaw, neck, or hands clenched? Consciously relax these areas to reduce stress and improve overall performance.
Learn from the experience
After your run, reflect on what happened. Did you learn anything new about your body or your training? Use this information to make adjustments to your routine. Perhaps you need to increase your electrolyte intake or experiment with different fueling strategies. Did you get enough sleep the night before? What did you eat for dinner, breakfast? What were you doing the day before? Were you on your feet a lot?
Remember, bad runs are a normal part of training. They can be valuable learning experiences. By staying positive, listening to your body, and making necessary adjustments, you’ll be well-prepared to tackle your next long run and more importantly the race.
