Troy M. Smurawa, M.D.
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above for more information
about the Crosstrainers
running club and ministry.
Are you planning to run a marathon? Whether you are a beginner or an elite runner, finishing a marathon places great
physical demands on your body. Some people finish a marathon feeling great while others suffer physically and may even
require emergency medical treatment. The physical and psychological demands of training and racing a marathon are
enormous. How does a runner train for a marathon to lessen the damage and what is the best way to recover from a marathon
and return to your previous level of running fitness? This article will answer these questions by giving advice on training and
preparing for a marathon, addressing the physiological effects of running a marathon and providing tips on the best way to
recover from a marathon and return to injury-free running.
Marathon Training
Running a marathon, whether your goal is just to finish or to set a PR, requires proper training to prepare for the physical
demands that running 26.2 miles will place on your body. The goal of marathon training is to increase your body’s
endurance, delay fatigue, and for some, to optimize performance. Endurance training involves pushing your body to run
farther and faster. Your body will make gains in strength, speed and endurance as it rebuilds itself from the stresses of training.
But, if you do not give your body the time to adapt to training and to recover from a hard workout you will suffer from
overtraining and injury. The key to proper training is to condition your body by gradually building-up mileage and distance.
Following proper guidelines can help you to train for a marathon yet prevent overtraining and injuries(see chart 1).
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Marathon Training Guidelines (Chart 1)
1. Plan a 12 to 16 week build-up training period
2. Gradually increase mileage by 5-10 % per week
3. Increase your long run by 10% per week
4. Every fourth week cut back your mileage by 5-10%
5. Build-up to and maintain a peak base weekly mileage for 6-8 weeks
- beginners -- start at 15-20 miles/week and build up to a peak of 30-40 miles/week
- experienced -- start at 30-50 miles/week and build up to a peak of 40-70 miles/week
6. Build up to a long run of 22-24 miles or anticipated marathon time
7. Run your longest run 3-4 weeks prior to the marathon
8. Run your last long run 2-3 weeks prior to the marathon
9. Take 1-2 rest days per week
10. Cross-train to increase endurance while lessening the impact stress of running
11. Taper 2-3 weeks prior to the marathon
12. DO NOT ignore injuries, have them evaluated early. Adjust your training to allow healing
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Most runners training for a marathon will have a carefully laid out training schedule. But, it is important to listen to your body
for signs of overtraining and injuries and adjust your training schedule appropriately. The most common signs of overtraining
are; frequent illnesses, constant fatigue, frequent injuries, increased resting heart rate and a drop in race times and speed
workouts. If you develop any signs of overtraining, it is a good idea to decrease your training and allow more time for rest and
recovery. I would recommend having an expert look over your training program and adjust it as necessary to maximize your
training while preventing overtraining.
Tapering For The Marathon
Tapering for the marathon should start 2 to 3 weeks prior to the race. Do not introduce any new elements into your training or
daily routine at this point. Consistency in your training and daily life will carry you through the marathon without any
surprises. Follow these guidelines for a successful taper (see chart 2).
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Marathon Taper Guidelines (Chart 2)
1. Decrease your weekly mileage by 50%
2. make your easy run days into days of complete rest
3. perform your last speed workout at least 4 days prior to the marathon
4. eliminate strength training
5. practice your marathon pace at shorter distances
6. increase time spent warming-up and stretching
7. experiment your pre-marathon meal and refueling/drinking while running
8. Get plenty of rest and sleep. Adjust your body to the race start time and time zone change.
The most important night of sleep is two nights prior to the race.
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Nutrition and Fluids
It is important to maintain good nutrition with adequate calories and fluid intake. Continue to eat a healthy, well-balance diet
consisting of 60-70% carbohydrates. Endurance athletes commonly practice a method of carbohydrate loading one week
prior to a race. See chart 3 for a brief summary of the method.
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Carbohydrate Loading Regimen (Chart 3)
1. Decrease your training by 50%
2. Increase your carbohydrate intake by 5% the first 3 days (60-65% of calories)
3. Then increase your carbohydrate intake an additional 5% the last 4 days (65-70% of calories)
4. The most important pre-race meal is two nights prior to the race
-eat a high carbohydrate meal at this time
5. Continue to drink abundant fluids
6. Top off by eating a 200 gm carbohydrate meal low in fat and fiber 2-4 hrs prior to the marathon
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As you decrease your training and maintain a high carbohydrate diet, you will saturate your glycogen stores. Anticipate a 3-4
pound weight gain during this period as your body stores away glycogen and water. Expect to feel sluggish 3-4 days prior to
the marathon. Don’t worry, the weight gain and sluggishness should not affect your race performance.
Keep well hydrated during training and prior to the race. Increase your intake of water the week prior to the race. Carry a water
bottle with you at all times. The goal is to keep your urine plentiful and clear. It is a good idea to weigh yourself 2-3 times per
week during training to maintain adequate hydration. Weight loss can indicate ongoing dehydration or inadequate intake of
calories.
The Effects of Running A Marathon
Running a marathon will have produced significant physiological changes in your body. The primary physical effects of
running a marathon are:
1. Depletion of Glycogen: Glycogen is the main fuel used to provide energy to your body while running a marathon.
Glycogen levels are drastically reduced after a marathon and must be replenished.
2. Dehydration: Every runner, no matter how much fluids you drink before and during the race will be dehydrated to some
degree. The best indicator of how much fluid you lost is to weigh yourself before and after the race. The change in
weight is the amount of water lost. Most marathoners lose about 8 to 10 pounds. The best way to restore lost fluids
is to drink water and energy drinks.
3. Muscle Fatigue: The physical stresses you have placed on your body are magnified in the race since, as most runners,
you will have run farther and faster than you have ever done in training. Your muscles have undergone significant
trauma with microtears and lactic acid build-up. This all leads to muscles soreness and fatigue. This soreness will
increase for a few days before it actually starts to diminish.
Marathon recovery begins the minute you cross the finish line and continues for weeks and may take up to three months to
recover. Most runners can resume regular training after one month of recovery and racing after two months. According to
“Foster’s Rule” you need one day of easy recovery for every mile of a race. No hard runs, speed workouts or races should be
done during this time. A runner will face serious risk of injury if returned to running too hard too soon.
What To Do Immediately After The Marathon
1. Start Hydrating Immediately: Symptoms of more severe dehydration include headache, nausea, fatigue, disorientation
and muscle cramping. Drink at least five or six 6 - 8 ounce cups of water within the first half hour after finishing the
marathon. One pound of lost weight is equal to 450 ml or 15 ounces of water. Another good indicator of rehydration is
clear and plentiful urine.
2. Keep Moving and Don’t Sit Down Right Away: Sitting down will likely cause muscular tightness and cramping. Walking or
an easy 20 minute cool-down run will help prevent cramps and flush out lactic acid build-up.
3. Take in Carbohydrates: Eat or drink some form of carbohydrate immediately after the marathon. Good sources of high-
carbohydrate foods include; bagels, bananas, pretzels, sports drinks or sports bars.
4. Stretch Your Muscles Shortly After the Race and Get a Massage: Stretching and massage reduce soreness and cramping.
5. Get Warm and Dry as Soon as Possible: Your body will cool off quickly after you stop running. It is a good idea to have
dry clothes at the finish line.
What To Do In The Week Following The Marathon
1. Muscle Soreness will actually increase and continue for about a week. The degree of soreness will be more severe if your
marathon included any of the factors:
1) hot weather,
2) a hilly course,
3) a hard road surface such as concrete, or
4) light or worn out shoes.
The following can help reduce soreness.
- Take a Hot Bath to help increase circulation and loosen tight muscles.
- Stretch every day during the week after the marathon.
- Get a Massage or Self-Massage.
- Elevate your Legs to help blood flow through your legs
2. Gradually begin Easy Activities that use your sore muscles. NO running at any pace. Running at this time will increase
your risk of further muscle injury and delay of recovery. Walk, swim or easy cycling are the best activities.
3. Stay Hydrated. Keep checking your weight and the color of your urine. Being underhydrated will cause muscle soreness
and stiffness to continue.
4. Expect to be fatigued and get plenty of sleep.
5. Avoid getting ill with an infection. Studies have shown a higher incidence of infections in people after finishing a
marathon. Taking vitamin C can help boost your immune system.
What To Do In The Month Following The Marathon
The month after the marathon is a time of rest and recovery. The focus should be on healing any injuries and rebuilding back
to training level. You should avoid doing any speed workouts or long runs over 90 minutes as well as not scheduling any races
during this time. If you are injured you should take a break from running and allow your body to fully recover. Starting serious
training too soon will cause further injury and a longer time to obtain racing level again. Follow the training principle of
periodization.
Many of you will have incurred some type of injury during your marathon or even before, in training. Whether a minor or
severe injury, a healthy recovery requires that you allow time and the appropriate treatment to let your body heal. The
following suggestions will help guide you to a better recovery from your injury (see chart 4)
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Post-Marathon Injury Recovery (Chart 4)
1. STOP Running for a few days.
2. ICE the injured area: Ice helps reduce swelling, inflammation and pain.
Apply ice to the area for 20 minutes 2-4 times a day.
3. Apply COMPRESSION to any areas of swelling with an ACE bandage.
4. ELEVATE the injured leg above the level of your heart.
5. Anti-inflammatories such as Ibuprofen will help reduce pain and swelling.
6. DO NOT Stretch the muscle until all pain is gone or by advice of your physician.
7. SEE a sports medicine DOCTOR if you have an significant injury or an injury lasting longer than 2 weeks.
8. Modification of training is an essential part of treating an injury:
- Reduce SPEED, INTENSITY, DURATION and FREQUENCY of your runs
- Add REST days into your training
- CROSS TRAIN
9. Correct all Biomechanical problems:
Buy new shoes with good cushioning and have your running form evaluated for errors.
marathon training and recovery
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