Marathon Training

There are a number of running technique focuses any runner can work on during their marathon training without sacrificing their training load.

1. Posture

Posture is very important for everything in life but a poor posture (everyone has posture issues) will more than likely result in injuries down the line. I’ll use pelvic control as an example here.

Pelvic control is essential as the foundation to good form in a runner.

BUT this isn’t simply a case of having adequate hip mobility, but also dynamic control and proprioception.

This is a powerful area in any runner and must be utilised to the maximum.

2. Learn to ‘Quick Step’

We’ve most likely all felt it – as significant fatigue kicks in during a run, one of the first elements of form to slip is cadence (stride frequency, leg speed).

If you’re running at 8min/mile for example, as your cadence decreases, you naturally increase your stride length to maintain the same 8min/mile pace..

Otherwise you will slow down, right?

Inevitably this leads to a runner over striding.

Given that many runners over stride when ‘fresh’ this first break-down in running form that comes with fatigue is only going to exacerbate the problem.

3. Hill Running

Hill running is a major component of many marathon programs.

This builds run-specific strength like nothing else. In my experience then hills can make or break runners.

It’s also great for weight loss..

So, what hat does this mean?

If a runner maintains good form running uphill, the effect of the incline serves to reinforce the movement pattern and further develop their technique.

However..

If a runner’s form is poor in general, hill running is going to magnify this and potential lead to injury quicker than a similar training load on the flat.

It’s not just about ‘working hard’ during your interval hill sessions..

Focus on your execution and form.

4. Technique Focused Intervals

As well as being a great means for developing speed, interval training is a fantastic way of reinforcing your running form.

The work:rest:work nature of these sessions allow you to focus on technique for a given relatively short time period, then rest both mentally and physically, before repeating the process.

This is particularly useful for runners who are new to practicing a certain element of running form, and are thus yet unable to maintain the given change for a longer more sustained run.

From a learning point of view, maintaining good form for 10 x 400m, is much better than struggling to maintain good form throughout a 4km tempo run.

Your technique cues also give you something to think about when the intervals inevitably start to become difficult and hurt!

5. A Gym Strength Based Program

I see it all the time, runners who get injured because they are weak. Strength training is very important but it isn’t about sitting on a machine. The training needs to be specific for a runner and programmed well. This is what I do best with a runner in the gym/studio environment

From a running technique point of view, I’m always quick to point out that you can learn the correct movement patterns relatively quickly, of course with the correct coaching.

However, it’s the strength-endurance of key muscle groups (and mobility in others) that dictates how well you can maintain this good running form into fatigue – and fatigue will be there in abundance during marathon training and racing!

I can’t reiterate the importance of regular strength training enough! In my opinion, the little-and-often approach is particularly effective for time-poor working athletes who may struggle to get to the gym.

If you would like to find out how you can reduce your injuries and improve your times then get in touch today..