Are you planning on running a marathon? Here’s how to prepare

We want to help you get to the finish line. Joining our Fitness Friday segment is Marathon Runner Maggie Jeffrey to walk us through it.

Tamarack Ottawa Race Weekend is a few months away, and the time is now to start preparing, according to an Ottawa runner.

Training for a marathon should start 18 to 20 weeks before the race day, says marathon runner Maggie Jeffrey.

“Luckily, we are 18 weeks out from Ottawa Race Weekend,” Jeffrey told CTV Morning Live on Friday.

Jefferey gave some tips on how to get to the finish line.

Make a plan

It is important to set a finish time goal.

“A sub-four (hour) marathon looks very different than a sub-five marathon. Maybe you just want to run-walk your marathon,” she said. “So, have your goal time. And then work backwards. And that’s really going to dictate your plan.”

Jefferey adds that you should also gather data about your progress. She notes the importance of making sure 80 per cent of your run is done at an easy pace, so you get to keep your heart rate low. Heart rate can be monitored by wearing a device on your wrist.

“So, when I started training two years ago, I took 30 minutes off my marathon time by keeping my heart rate low. And it’s not grueling. It’s not taxing,” she said, noting that patience is key.

The marathon build

Jeffrey says the marathon build consists of four runs a week with one long run, and one to two strength training days a week.

Jefferey explains the long run here:

“At the beginning of your marathon block, it’s probably roughly 10 (kilometres) and then you’re gradually increasing each week. People like to call this the Sunday long run, wherever it fits into your schedule, but that’s a really important one because that’s going to get your legs ready by the time you run that marathon. Your legs are ready. They run three hours and 30 minutes. They run Three hours and 45 minutes,” she said.

It is very important to do strength training one to two times per week to prevent injuries. Strength training can be done by focusing on the whole body, core, hips, and glutes, she says.

Recovery

The recovery phase consists of three elements, including three-week build and one-week deload, rest and mobility days, and warm up and cool down exercises.

“So, I love the marathon build. You do three weeks where your long runs are getting longer, (and) your workouts are getting spicier each week and then you come to a deload week,” she explained.

She adds that the deload week gives the body a chance to recuperate and recover.

“And then you’re able to jump back into your three weeks. And it’s kind of a little of vacation. For me it’s a mindset, I’m like three weeks hard. And I’m still running in the rest week, but less taxing,” Jeffrey explained.

Adding in rest and mobility days is also important, according to Jeffrey, if your end goal is to get to the finish line.

Support

Jeffrey says connecting with runners in your community and finding friends to pass the miles with are two important things to motivate you.

To do so, you can simply join a running group in your community.

Jeffrey started a running accountability group with her friend on Facebook. It can be found through her Instagram account @running_with_mags.

https://www.instagram.com/running_with_mags/

“It’s a lot of people training for their first half and full, and we just offer tips and tricks and to form that community to uplift you,” she said.