A marathon task
At the age of 23 and in her first Dublin Marathon Courtney McGuire crossed the line with a time of 2:32:50, seventh on the Irish women’s all-time list. She finished third overall.
Preparation - Overall, the longer you have to prepare yourself for the distance, the better. Ideally, you should aim to follow a structured plan for 16-20 weeks prior to your target race, building up in distance slowly throughout the weeks with a 1-2 week taper towards the end (a decrease in the volume/intensity of your runs) to allow your body to adapt to all the hard work you've put in.
Hydration - Hydration is very important for marathon training and during the race, but water requirements differ with each individual, which is also affected by external factors such as the weather, the pace you are running at etc. Ensure you are sipping on water throughout the day, not only in training/racing and use electrolyte tablets/sachets if you find that you sweat a lot. Don't overdo it though! Drinking too much can leave you feeling unwell and bloated, as well as needing to use the bathroom more frequently, which certainly isn't ideal if you're trying to run a marathon.
Training tips - The 10-15% rule is a useful strategy, whereby you calculate what 10-15% of your goal weekly mileage is, then increase your mileage each week by no more than that amount. So, if you run 30 miles per week, you should increase your mileage by no more than three to five miles.
If you usually run 10 miles per week, increase by no more than 1 to 1.5 miles the following week and so on. It's also useful to schedule 'down weeks', which would be a week that you would not aim to increase your mileage and would also train a little easier.
Aim for a down week around every three weeks during a marathon block to allow your body to adapt to the increased mileage and intensity from the previous weeks.
Another great way to prepare is to sign up to the highly popular Irish Life Dublin Race Series which starts in June. The race series is a great way to prepare for the Irish Life Dublin Marathon as the four races move up in distance throughout the summer from 5 miles through to the half marathon distance.
Nutrition - Nutrition varies significantly from individual to individual and depends on factors such as your sex, height, weight, work life and training schedule etc., so I recommend speaking to a registered dietitian so that they can work with you to create a suitable nutrition plan to help you achieve your goals. The most important thing is that you are eating enough, as you will be burning right through your energy stores as the training intensifies.
Find out what drinks/gels etc. will be provided in aid stations along the route and practice with those in training. Aim to moderately increase your carbohydrate intake about a week before race day to fill up your glycogen stores.
Eat a familiar breakfast about 3-4 hours before your start. This meal should be high in simple carbohydrates, such as a white bagel with jam/banana, porridge with honey. Avoid excessive fibre, fat or protein and don't overdo it with caffeine.
You should have a tested plan in place for your hydration and carbohydrate intake during your race, which will keep you fuelled and feeling good throughout the race!
Recommended kit
I recommend investing in a good watch that has a GPS tracker and heart rate monitor, so that you can keep an eye on your paces/heart rate in training and races. In terms of clothing, comfort is key - there's absolutely nothing worse than having to adjust your shorts or socks every two minutes during a race, so find clothing that suits you and train in them leading up to the big day.
Carbon-plated shoes are great for race days as they're very lightweight and bouncy, but they can be very expensive, so it's best to save them for special occasions.
Sinéad McLoughlin, founder of Sinéad McLoughlin Fitness is an online weight loss coach and personal trainer based in Kinvara, Co. Galway. She is passionate about women’s health and fitness and in particular helping women reach their weight loss goals.
Choosing a training plan – With so many training plans available it is important to choose a plan that fits in with your lifestyle and that you can stick to. Four to five runs a week is a good target with additional cross training included to boost your fitness. Cross-training can include walking, hiking, cycling, swimming, yoga, lifting weights, or any other exercise that isn’t as high-impact as running.
The long runs – The long runs of over 18 miles are the cornerstone of marathon training and are the most important part of any program. They should be done once every 7-10 days, extending the long run by a mile or two each week. In the two or three weeks leading up to your marathon, scale back significantly on overall mileage and difficulty of your runs to let your body rest up for race day.
Rest and recovery – Rest days mean no running and are crucial to let your muscles recover from taxing workouts and help prevent injuries and mental burnout. Without rest and recovery, there can be no adaptation. Ensure that you are including a day of complete rest regularly.
Work on your strength – Strength training is very often overlooked but it is hugely important in terms of injury prevention and improving performance. Add in one to two full body strength training sessions a week to include lower body exercises such as squats, lunges, deadlifts, bridges as well as upper body and core work.
Do not neglect fuel and hydration – Ensuring your body is well fuelled and hydrated is just as important as the miles you run. A balanced diet, with plenty of fresh fruit and vegetables, and including wholefood groups, should be a starting point to fuel your training, prevent dehydration and optimise your recovery. While training, carry your own hydration pack or belt and get used to running with it long in advance of race day.
Sinéad McLoughlin Fitness
Instagram: @sineadmcloughlinfitness
David Rice at Gym Plus
Marathons are a test of both physical and mental endurance, pushing runners to their limits as they cover a gruelling 26.2-mile distance. Training for a marathon requires dedication, commitment, and a well-rounded approach that includes goal-setting, building endurance, strengthening muscles, fuelling the body, mental preparation, and avoiding injury.
Setting realistic goals – Your goals should be based on your previous race experience, fitness level and time commitment. Give yourself at least 16 weeks to train before the race, and develop a training plan that gradually increases your mileage while also including rest days. Your goals could include improving your time, running the entire distance, or simply finishing the race.
Building endurance –Running long distances is the best way to build endurance, but you can also incorporate interval training and cross-training to help improve your overall fitness. Interval training involves alternating between high-intensity running and periods of rest, while cross-training involves incorporating other forms of exercise like swimming, cycling, or yoga.
Strengthening muscles – Strong muscles are essential for preventing injury and improving your running performance. Incorporating strength-training exercises that target the muscles used in running, such as core exercises, squats, and lunges, can help you build strength and stability.
Mental preparation – Staying motivated and focused during long training runs can be a challenge, but techniques like visualisation, positive self-talk, and meditation can help. Setting small goals for yourself during training runs, such as reaching a certain distance or maintaining a specific pace, can help you stay focused and motivated.
Avoiding injury – Marathon training can take a toll on your body, so it’s essential to incorporate rest and recovery into your training plan. Giving yourself at least one rest day per week and listening to your body if you feel pain or discomfort can help prevent injuries like shin splints, stress fractures, and runner’s knee.
gymplus.ie has locations in Ashbourne, Ballsbridge, Drogheda, Naas, Rathfarnham, Swords and Cork
Articles from our latest issue...