Training Tips
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- Shoes/SocksMake sure you have good sneakers! Quality sneakers are a key to marathon training success, and should be replaced with new ones every 300-500 miles during training to avoid injury. Unsure about which shoes are best for you? Visit any Marathon Sports, Sound Runner, or Runner’s Alley location for a free consultation as part of their Right Fit™ process to find the perfect shoe for you!
- Nutrition and HydrationProper nutrition and hydration is key. Make sure to eat clean, including lots of fruits, vegetables, and complex carbohydrates into your diet for the energy needed for a consistent runner. You will also need lots of protein after runs to help rebuild and prepare for the next day’s training! As your training intensifies, your body will lose more and more water, and hydrating properly before, during, and after a run is crucial to success. As a general rule, you should be consuming, at a minimum, 2-2.5 liters (70-90 fl. oz.) a day, if not more!
- Training PlansFind a training plan that works for you and stick to it! Make sure to pick a weekly mileage that you can handle based on previous experience. For marathon training, one of the most important pieces of this training will be your long runs. Make sure to pace yourself, use the first few miles of longer runs as a warm-up, and increase your mileage gradually. It is also important to adapt your training plan to your own ability and any injuries, and to know that missing one of run is not the end of the world! If you need help personalizing a training plan or have any questions about how to approach certain runs, contact Ethan or coach!
- Team RunsMake sure to attend Team MR8 runs. Long runs will be held on Saturdays starting from Joint Ventures Physical Therapy in Kenmore Square at 8am, and hill workouts will be held on Boston Common every Wednesday starting at 5:30pm. These runs will give you the ability to receive personal coaching from Coach Furey, as well as physical therapy consultation, if needed, before and after Saturday long runs. They are also a great way to get to know your teammates and runners from many other charities, and you will never run alone on a long run!
- StretchingStretch! Taking the time to stretch and foam roll before and after your runs is imperative to preventing injury and increasing your ability to run the marathon distance. Coach Furey will provide simple stretching and strength training programs as part of his coaching regiment, so do not fear if you are unfamiliar with best practices for taking care of your muscles!
- Marathon MindsetStay positive! Marathon training is full of ups and downs, and is a serious commitment. You may come across injuries, time conflicts, soreness and fatigue, but these are all part of the journey, so never lose your enthusiasm or commitment to your goal! To make it to the finish line, just remember why you decided to take on the challenge of running Boston in the first place, and let your donors and supporters motivate you through the difficult days!
Pitfalls
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- Don’t increase your weekly mileage too quickly
- If something hurts, don’t push it. Better to rest or cross-train for one day than to be sidelined for 5
- Don’t run your training runs too fast, especially your long runs, as you could risk injury and defeat their intended purpose. It is all about time on your feet and not speed!
- Avoid getting sick during the winter months. Vitamin C is your friend!
- Don’t rely on running alone to get you to the finish line. Cross training and mobility exercises will keep you strong throughout your training and on race day.
- Don’t train blindly. Set concrete goals with attainable objectives to prepare yourself for success.
- Don’t prioritize volume of your training over the quality of your training
Downloadable Training Log
Below is a basic training log you can use to track your runs and overall progress while training for your race. Just click on the form below to download.
