Just finished my first week of the marathon training program that Nike Run Club offers. I wanted something structured and easy: I like having someone/thing just tell me what to do and I do it. But I don’t care to track my runs with that app. it’s going well I guess. Working on my zone 2 on my recovery runs while also just kinda ignoring my HR on some other runs.
Anyway, what was ur training experience like? How did u feel, was it easy or hard? Did u use an app? Join a Strava club? No one I talk to irl is into running.
I have no clue what’s in Nike’s plan, but I bet they provide decent guidance.
I would say, it’s really easy to ignore pacing/heart rate recommendations for training runs, but you are really doing yourself a disservice (and I’m 100% guilty of it, too).
Training should be targeted for the best effect. Marathon time can basically be predicted by (VO2max * lactate threshold/cost of running).
To simplify, VO2max is targeted by running at a pace so fast that your cardiovascular system can’t keep up (basically sprints), so your body adapts to increase capability (bigger engine). Lactate threshold is the tipping point where you go from a sustainable pace to an unsustainable pace. You improve that by running at an unsustainable pace typically in short stints (e.g., intervals), giving yourself some time to recover between (higher RPM capability). Cost of running is basically how good is your form, and are you carrying extra weight. You probably dont want to try to lose weight while training (it doesnt feel good, and may increase injury risk (I’d have to check the literature)). It may be worth having a friend watch you run, or filming yourself for form. There are a lot of people, even very fast people, with very wonky form that wastes a lot of energy.
The more intense workouts are hard, so if you are supposed to do one on a day, but you dont feel great after 10 minutes of warming up, feel free to pivot, but dont just skip it.
The longer runs are really more for knowing you can run a long time, and getting the hydration/nutrition right.
My wife just looks at preplanned training regiments that match her splits and what she’s hoping for in terms of finish time and picks once that looks like it would be doable considering her schedule.
A lot of it will be gut training and figuring out what you need along the the way in terms of hydration and nutrients
Definitely plan to listen to my body as much as possible. I have a tendency to overwork myself when it comes to exercise. But hopefully running is a bit easier to judge.
I’ve only done one marathon, but while training for it I followed the training plan the marathon organisers put out.
As a general rule, I disagree strongly with some of the advice in the current top comment. Your longest run should cap out at about 35 km, definitely not the full distance. And you should taper. Your longest training run should be a couple of weeks out, and your final week should be more focused on shorter efforts to keep your sharp, rather than on volume. You want to be well-rested for the big day.
20 km weekly is very low volume for a full marathon. Initially and during the taper that’s fine, but at peak load you should probably be doing about a full marathon across the week (but not in one run!). Though perhaps this is something that depends on level. If there’s anything in my comment that doesn’t apply at all levels, it’s this.
Run/walking is also perfectly fine if you need to, especially to prevent injury. It’s not a tactic that’s going to get you a sub-3hr time, but that doesn’t mean it’s bad. Listen to your body. Joint pain and sharp pain like shin splints is bad and you should stop or slow down. A more aching pain in your muscles might be something you can continue through.
Your longest run should cap out at about 35 km,
Yeah, a lot of training advice ends up true for people at the elite end of the pack, but it doesnt mean that same volume should be aspirational for the average Joe.
Same thing with gear. A shoe designed for a 2 hour marathon probably isnt right for someone aiming for 5 hours.
Yes, but the advice you hear for people at all levels of training is that running the full distance in training is counterproductive. The other user who seemed to be suggesting otherwise might have made it work for them, but it is definitely not advisable.
It’s definitely true for a day long ultra marathon, definitely not true for a 5k, but where the dividing line is is hard to pin down (and it’s going to be person specific).
Oh, and happy third cakeday!
We’re talking about a marathon in this thread. 42.195 km.
Yeah, but I dont know if that dividing line is less than or greater than marathon distance.
Fair point. I would say that in terms of general wisdom, the answer is very clear: it’s less than or equal to. Nearly every place you go will say that running a full marathon distance in marathon training is unnecessary at best, and counterproductive at worst.
I mean, just run?
Do 5ks till they’re easy, then 10ks, then 20ks which are essentially “half marathons” since a marathon is ~43ks.
So basically, when you run a 20k, a 5k, and then another 20k back to back to back.
You’re ready for a marathon.
If you’re not a runner and you’re trying to run a marathon, you’re gonna give yourself shin splints and likely something even worse. Your body will adapt to those muscular skeletal stress, if it can adapt slowly you’ll be better off. If it has to adapt too quickly it will fuck it up.
Like “shin spints” sound like they’re not a big deal, but it’s your muscles/tendons causing microfractures because your bones aren’t strong enough. Try to “push thru” and you get real stress fractures, because bone grows slower than muscles and tendons.
If you really need to improve fast and no one can talk you out of it: run on soft grass as much as possible, or at least a real track. Avoid concrete and compacted running trails at all costs.
I’ve been almost exclusively running on concrete lol. Though there is a HS track very close so I can do that more. It’s just so boring. Luckily I haven’t had any shin splint pain and I’ve gotten to easy 5k’s so it’s looking good so far.
One thing I haven’t looked into is the best way to hydrate/fuel during a run. I haven’t gotten to a point where that’s necessary as long as I prepare properly. But I’m pretty sure anything over 10K it’s a good idea to bring something. which means I should probably buy something to hold stuff
Yeah, go to the track, it’s worth it especially if you’re going to run long term. But what’s even better is stuff like soccer fields, just don’t wear cleats because then you’re damaging their grounds. Depending on where you live it may be hard to get ground better than a track.
“Camelbacks” are incredibly cheap these days. You can buy cheap ones on Amazon/Temu or even military surplus ones. But it’s worth getting one with small pockets to hold phone/keys/wallet while you run. Don’t feel like you need to buy ultra light shit either. If you train in heavy/cheap equipment, it’s easy when you run the marathon. They’ll have water stations out and everything, you don’t need to carry anything.
But especially if you want to try occasional trail running to break up the monotony of regular track practice, you’ll want to have your stuff with you.
A sprained ankle on a track sucks.
A sprained ankle 2 miles away from your car in a state park has literally killed people before. Be very aware about when what you’re doing crosses from running to hiking and don’t be afraid to bring a lot of gear even just for the weight for training.
The only thing that’s worth spending money on is shoes, and you should prioritize safety/support and ergonomics over “racing” shoes.
You can race in training shoes, you can’t train in racing shoes. They won’t hold up to it and neither will you.
Everything else about running can be cheap.
Every weekend do a long run that’s 10% longer than last week. Once you hit 42k just run it a couple of weekends to adjust to it.
I like the NRC plan, but like you don’t particularly care for the app. Nike has the plan in PDF you can follow without needing the app. That’s what I’ve been doing.
Basically it boils down to five runs per week. Two recovery (easy) runs, two speed runs, and one increasingly long long run. It’s a solid plan. Be sure to use the chart in the plan to identify your training paces, you’ll use those when doing speed runs.
I personally don’t like the social aspect of Strava, so I feed everything into Runalyse. The analysis is really good and no social aspect.
My dad ran one full marathon and my friend is about to.
My dad did a proper training, my friend is kinda just winging it, but it’s basically always the same ingredients:
- enough sleep and health, maybe a checkup beforehand
- training up to like 20km weekly (can’t remember the exact figures)
- eat lots of complex calories; pasta, potatoes etc are great
- do one practice run for marathon distance to get a feel for it
- train right up until marathon, the exhaustion from previous training will physically prevent you from starting off to fast
- be consistent. The tempo doesn’t really matter, but no walking, only running. Taking breaks by walking will throw you off more than you expect, trust me.
- maybe check your shoes and your running style with an expert (maybe at a shop for sports gear), it can help a lot to wear the right shoes and reduce additional issues caused by a bad running style or subpar shoes.
if you do even halt of the things and you’re fit to begin with you’ll probably be fine.
Thanks! Yeah I think eating will be the most annoying thing for me to do. I’m bad at eating enough. And good to know about walking. I kinda thought if it comes down to it, walking isn’t too bad to bring my HR down. I’m using Brooks Ghost Max 3 right now and I like them so far but I don’t have much to compare them to. Saucony Triumph was my first running shoe. They honestly don’t feel too different. Lots of cushion.
Honestly for all those things it doesn’t really matter if you get it perfect but knowing you spent a few thoughts on it is already enough to not get blindsided by it. So you’re probably fine.
Also for food, remember there’s a bunch of things you can eat that fit into that category so feel free to pick one you like and experiment. If it works for you, that’s all you need.
Also funny thing, after some time doing long distance running I started craving pasta and potatoes, and I assume that’s my body telling me what it needs. Maybe that happens to you as well and that makes it easier for you.
@amnesiaftw
I completed my first marathon this year and vlogged my journey from struggling to do 3km, a first failed attempt and eventually completing.Start:
https://youtube.com/shorts/YA1FLidj0ewHow much I spent on my running kit
https://youtube.com/shorts/9pc17WBP-gMI wish i had been warned of this…
https://youtube.com/shorts/HrKlIhnv-NQI gained most from having a coach and gait analysis
Good luck with your marathon!
I hope you enjoy it as much as I have.Thanks a lot! I really hope I don’t shit myself. That sounds awful lol
