The 2024 New York Marathon hit a record number of participants, recording more than 56,000 runners* signing up for the event – the largest attendance ever for marathons worldwide.
Leading fitness equipment and treadmill brand, LifespanFitness.com.au identified a noticeable surge in marathon runners’ participation with a staggering +94% increase in search interest for ‘running a marathon’ globally in the past four years**.
If you’ve signed up for a marathon this year, or if you’re considering signing up for one in the future, experts are urging runners to prepare at least six months in advance to train efficiently.
Lifespan Fitness partnered with Master Coach, Anna McManamey, a professional athlete and sports nutritionist, to outline their top treadmill training tips and the impact of running a marathon on everyday health. They have also shared a marathon treadmill training program for runners at different levels to prepare ahead of their next race.
The Four Key Pillars of Marathon Training
Marathon training may seem like a daunting process, but many will find that efficient preparation and routine that follow these key training pillars can make a huge difference in your outlook and performance.
- First is base building, which involves gradually increasing weekly mileage for over 8 to 12 weeks to develop a solid aerobic foundation.
- Followed by strength and speed training, incorporating tempo runs, interval training, and hill workouts for over 4 to 6 weeks to enhance muscle strength.
- The peak phase, lasting for about 2 to 4 weeks, focuses on long runs at the target race pace.
- The final pillar involves tapering, where your training volume is reduced in the final 2 to 3 weeks to allow for recovery.
Coach Anna emphasises that nutrition and hydration are also a crucial part of your training. Proper fuelling before, during, and after runs ensures that your body has the necessary energy and nutrients to perform and recover effectively. While adequate rest and recovery are just as important as the running itself. Rest days and proper sleep allow your muscles to repair and grow stronger, preventing burnout and overtraining.
Timing Is Essential: Runners Should Start Their Training Four to Six Months Before the Race
Commencing training 6 months prior allows enough time to gradually build up the necessary mileage over several months without ramping up too quickly, helping you prevent injuries and overtraining.
For beginners, Anna recommends a 20-week training plan which provides a more structured approach to gradually increase endurance and strength. If you’re starting from a lower fitness level or have never run long distances before, she recommends a longer preparation period, from six months to a year. This ensures your body adapts safely to the demands of marathon training.
Starting your training in advance gives you time to incorporate essential drills like strength training, mobility exercises, and proper nutrition and hydration strategies, all of which are crucial for a successful marathon experience.
How Can Treadmill Running Stimulate Marathon Environments?
A treadmill offers several advantages for training. For example, providing a safer option for running during dark winter months or unpredictable weather conditions.
You can simulate various terrains by adjusting the incline on your treadmill, which can mimic outdoor running conditions helping improve your strength and endurance. For instance, setting the treadmill at a 1-3% incline can better replicate the effort required for outdoor running, making up for the lack of wind resistance.
You also have precise control over your pace and distance, making it easier to stick to your training plan and monitor your progress – reducing the impact on your joints compared to running on hard surfaces like concrete or asphalt.
But don’t just stick to a treadmill to prepare for the marathon. It’s important to incorporate some outdoor runs so you get used to the different terrains, weather conditions, and the mental state that comes with running outside. This balanced approach will prepare you well for the race and help you to perform at your best.
LifespanFitness.com.au Experts Share Six Ways Runners Can Maximise The Treadmill For Marathon Training
1- Set your treadmill at a 1-3% incline
Setting a low incline will mimic the resistance and effort of outdoor running to compensate for the lack of wind resistance and the assistance of the moving belt. This incline will help strengthen your leg muscles and prepare you for any hills you might encounter during the race.
2 – Adjust the speed settings on your treadmill
Adjusting the speed allows you to replicate your desired pace and incorporate different types of workouts. For example, you can set the treadmill to your sustainable marathon pace for long runs or increase the speed for interval and tempo workouts.
3 – Utilise the pre-set programs on your treadmill
Many treadmills come with pre-set programs that simulate various terrains and workout intensities. Take advantage of these programs to add variety to your training and help you prepare for different race conditions.
4 – Manually adjust the speed and incline as you run
This will simulate the outdoor conditions more accurately. For instance, you can increase the incline for hill workouts or adjust the speed periodically for interval training.
5 – Monitor and record your progress
Use the treadmill’s built-in tracking features to monitor your heart rate, speed, distance and time to ensure you’re training at the appropriate intensity. This is important for making sure you’re getting the most out of your workouts, as well as avoiding overtraining.
6 – Pay attention to your running form
This is important especially if you’re using a screen to watch a show or listen to music while training. Avoid leaning forward awkwardly or relying on the handrails for balance, as this can lead to poor running mechanics and potential injuries.
Lifespan Fitness and Coach Anna McManamey Outline a Marathon Treadmill Training Program For Runners at Different Levels
Coach Anna Mcmanamey and the Experts at Lifespan Fitness Discuss the Impact of Running a Marathon on Our Everyday Health
“Running a marathon has been gaining a lot of popularity, particularly among running newcomers due to the wonderful health benefits. The recent transition into the new year has also been a great motivator for a lot of people to sign up.” Says Samuel Wang, Head of Marketing & Partnerships at Lifespan Fitness.
Coach Anna adds, “Participating in a marathon is a significant commitment, but the rewards for your body and mind are substantial. Physically, marathon training can improve your cardiovascular health by strengthening the heart and enhancing aerobic capacity. It also increases your muscle strength, particularly in the legs, which boosts endurance.
“Mentally, running a marathon can be a powerful stress reducer, as it increases your mental resilience and provides a great sense of accomplishment. Running regularly releases endorphins, which can improve cognitive functions like your memory, focus, and overall brain health.
“Completing a marathon can also significantly boost your self-esteem and provide a lasting sense of achievement. The discipline and perseverance required for marathon training foster greater mental toughness and resilience, which can be beneficial in various aspects of life”.