Marathon Training Principles For Really Busy People

On the off chance that you are a runner having a goal to run your first marathon or half-marathon then you absolutely have been exposed to your share of hard marathon training program information at some point. In the event that your years of researching and training for a marathon have led to self-doubt, distress, and disappointment, then read on. In case you're searching for a marathon training program for really busy people - with families and jobs, then you've found the right place to start, because in the following couple of minutes, you'll be able to get what you are searching for.

"If it's important to you, you'll find a way. If it's not, you'll find an excuse."

The Basics

The elite runners’ lives revolve around their athletic goals, mostly because this is their full-time job, they have a training group and the whole situation allows them to spend an impressive amount of energy and time to their running.

However, for the greater part of normal runners out there, even those with elite aspirations, training usually takes a back seat to other errands, responsabilities, and commitments. Family and career can consume most of the time you want to spend maximizing training – strength, mileage, nutrition, recovery – that can help you run farther and farther.

But we have good news. You can still train and run at the highest levels with less time. Careful planning is the key.

It all starts with the available training time and evaluating your priorities.

The first thing you have to do is to check your available time every week. Try waking up at 5am and run before work. Squeeze in a 45-minute second run at lunch if you have time. All you need is motivation. If you are motivated, you will find the time needed for training instead of letting life circumstances choose for you.

Training and running in the throes of an extremely busy life can come with a conundrum of quantity versus quality. If your time for training is limited, you may not be able to complete every portion of your run – logging mileage, stretching, completing workouts – into your weekly schedule. Get organized or go without enough sleep.

Remember: one of the most important strategies you can incorporate into your lifestyle is getting up early. Start your day before everyone does. That’s when you have time to meditate and do other things relevant to you, like running. This is the ‘radical’ change from your new schedule as a busy man/woman trying to run a marathon.

I learned about the importance of running early in the morning from Andrei Rosu, a Romanian ultra-triathlete, whom I talked to a dozen times. He is a member of the 7 Continents Marathon Club, which means that he ran 7 marathons and 7 ultramarathons on all the 7 continents. He is also the Guiness World Record holder for this one.

He shared some incredible information regarding his training when I first met him, and the most important one is getting up early. In July, 2015, he became the 15th person who managed to complete the gruelling 483-kilometre Arch to Arc ultra-triathlon from London to Paris.

Read here on how to become a morning runner.

Let’s see some marathon training tips for really busy people.

 Becoming an early bird is the key to a successful marathon training plan when you have a busy life.

Do weekly High Intensity Interval Trainings (HIIT)

Bursts of 15 seconds to 4-minute intervals are your best shot when it comes to increasing race speed if you only got 20-40 minutes to train. Go for at least one HIIT session and one Tempo run (about 80-85% of your maximum heart rate) every week. Benefits of these trainings are backed by science.

Measure the intensity of your run

Always rate the perceived exertion from 1 to 10. Additionally, you can use a heart rate monitor if you really want to invest in top-notch technology that will help you. Remember: you have to MEASURE if you want to MANAGE.

 Do interval runs to enhance your strength and speed.

Follow a structured and organized schedule

You should have a ‘periodized’ progression in your runs throughout the year. Reaching a goal always starts with a plan, so either purchase a program online or find someone experienced to help you set one. Remember: structure = efficiency. It’s quite simple.

Use new technology to keep track of your runs

This will make you more organized and accountable, offer you a chance to see your improvement and help motivation. You can use many online programs like MyAsics, www.workoutlog.com, or www.trainingpeaks.com. Invest in a decent training watch from Garmin, Suunto, Polar, or any respectable company or download a running app from AppStore or Google Play to track your runs and let it remotely transfer your information online while you do your errands.

 Keep track of your runs using new technology. Start with a plan to achieve your goals.

Perform ‘form’ drills to enhance neuromuscular strength and efficiency

Do 3 x 250m (30 yards) drills including butt kicks, bounds, high knees, stride outs, and quick steps. Add some squat jumps between different sets to activate the hammies and glutes in a different way. Form drills help by training neural activation pathways that account for a stronger stride.

Need to run more but lack time?

Do ‘doubles’. Split your 2-hour run into 2 x 1 hour runs (one in the morning, one in the evening), or schedule your long runs only every 2-4 weeks.

Incorporate small habits into your routine to ensure behaviors stick

Create some sort of ‘trigger’ for your workout routine. You will need to develop a sense of urgency to make the new habits stick, as well as rewarding yourself. Try incorporating a 2-minute core strength and upper body workout (push-ups) before every run.

Recovery is important

Recovery is one critical component in running. Getting fitter requires one to be able to perform various hard trainings, and that can only be achieved with proper recovery. Recovery offers physiological adaptation to the training and offers your body and brain a well-deserved break. Try performing 3 hard trainings followed by 1 easy training, or 4 hard weeks followed by 1 easy week. See what fits you best. Experiment.

 Split your long runs into shorter runs to reach your goals and incorporate tiny habits into your schedule to make sure behaviors stick.

Be creative

Travelling for work? Use fitness centers and hotel gyms to get a 30-minute run session in. Buy a treadmill for your office or your house. Meet your friends or family at a cafe halfway into a long run. Time spent with the loved ones doesn’t have to steal from your training time. Search for holiday destinations that offer amazing places to run!

 

 Sometimes hitting the gym to find a treadmill is the best idea, even if you're travelling for work.

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