Training for a marathon takes intense preparation, dedication,
and skill. It is imperative not to allow race-time decisions to counteract the
hard work and planning of the last several months to a year. Following a few
basic guidelines can minimize any excess damage to the body and make the race
experience more pleasant for the runner.
The week prior to the race:
- The last long run should take place 3 weeks prior to the marathon. It
takes that long for the training-induced muscle damage to resolve. Trying to
add in 1 more long run might be a recipe for disaster. There will be minimal
gain, if anything, and may cause the athlete to suffer from "dead legs"
during the event.
- The mileage 2 weeks before the race should be reduced by 25 percent to
50 percent versus the previous week. You should further cut this mileage in
half the week before the race.
- This is when doubts start to arise. "Did I train enough?" You cannot
make up training in the last 2 weeks. You will not de-condition while you are
tapering off. If you put in the training, you are ready.
- Extra sleep prior to a race is critical. Your body will really
appreciate it. Even if nervousness stops you from getting sleep the night
before the race, extra sleep obtained during the preceding week will make up
for this.
- Make sure you are well-hydrated prior to the start of the race. Drink a
lot of water during the week preceding the race.
- Eat a diet rich in complex carbohydrates prior to the race. This will
help maximize your glycogen (energy) stores. Don't experiment with new foods
this week. Carbohydrate loading (carb loading) can be complicated. Try it
some other time, perhaps before other long runs. Individuals who have
diabetes should never carb load and should seek counseling with a dietician
for appropriate dietary guidelines.
- Make sure you have tried out the electrolyte drink that will be used
during the race.
- Review the map of the course. Visualize yourself cruising along the
course, enjoying the trip.
- Strength training should be tapered off for the last 4 months of
training. For the last 6-8 weeks prior to an event, strength training should
consist only of calisthenics, ball exercises, Pilates, or other strength
training methods with minimal external resistance.
- There should be no strength training the week of an event.