I'm preparing for the London Marathon. After running 10 km and half-marathon in January and February, the focus is now 100% on the full distance, the royal distance.
Six weeks remain until the London Marathon, and the first few weeks have already been executed after recovering from Barcelona.
I haven't jumped from zero to one hundred with marathon training and haven't made extreme changes. I've had some marathon-specific weeks already, but there are still some key things to be aware of when increasing your volume, trying something new, or for example, running longer distances than usual.
When preparing for a marathon or a longer distance and wanting to increase your training volume, patience is crucial. Gradually and structurally increasing the load is vital. A sudden rise in both volume and intensity can lead to injuries or burnout, so finding a balance is essential. Here are some practical tips that might help:
1. Gradual increase in training volume
You've likely heard of the “10% rule.” It suggests you shouldn't increase your weekly training volume by more than 10% at a time. If, for instance, you run 40 km a week, don't increase the total volume by more than 4 km the following week. Fundamentally, I believe every runner is different regarding what they can handle and how they should do things. Therefore, listening to your body is always the most important. That said, the 10% rule is a good guideline to keep in mind when increasing your training volume – at least initially, so your body has time to adapt. This way, you minimize the risk of overload.
2. The overall load
When increasing training volume, it's not just the total distance you must account for, but also the overall load on the body. The load depends not only on distance but also on training intensity. If you do many tempo runs, intervals, or faster runs with high intensity, it may be wise to reduce these to increase volume, as the latter is crucial for longer distances. Again, remember that people are different, and you might need a different training stimulus to achieve your goal.
3. Listen to your body
I've already mentioned listening to your body, but it's key to a good journey toward longer distances and increasing your training volume. Pain, illness, stagnation, and excessive fatigue are signs that the body may be pushed beyond its limits. If you constantly feel exhausted or start experiencing minor injuries like overload or irritations, consider backing off, running slower, running less, taking a break, or adjusting your training. Recovery is just as important as the training itself, so ensure you get enough rest between harder sessions.
4. Recovery is key
An often overlooked part of training is recovery. When you train more, you must also allow your body time to recover and adapt to the increased training load, so it can become even stronger. This can include active recovery days with light exercise like cycling, swimming, or complete rest. Prioritize good sleep and proper nutrition. Some benefit from massage, other treatments, or self-care like foam rolling or using other recovery devices. Many forget that training isn't the only load; hours on your feet, a stressful work life, and daily imbalance can easily push the body over the edge, so keep an eye on your overall load.
5. Weekly training structure
A good way to ensure you don't exceed your limits is to keep track of your weekly volume and intensity. It provides a good overview and makes planning your training easier, avoiding sudden increases or excessive loads. A typical week may include a long run, gradually increasing the distance, some interval training, and plenty of recovery training. By viewing your weekly volume, you can create a structured plan, ensuring you get the necessary variation and don't exceed limits. Remember, listening to your body is most important.
