If you are looking to run your first marathon or improve upon your last effort, might I suggest a 3-day marathon training program? Let’s add, ‘for older runners,’ ‘injury-prone runners’ and even, ‘time-strapped runners’ to this mix. Time seems to be everyone’s catchphrase when starting a diet or perhaps volunteering or helping the community. How many times have we heard, I just don’t have the time or jeez, I am just too busy to start an exercise regimen?
Guess what, if you have uttered those words, you are simply not alone. That is what made me search for and refine a 3-day marathon program. Finding free time to run is hard for everyone. After switching from a 5-day program, to the 3-day program, my time did in fact improve as well, turning a 3:59 marathon into a 3:45 PR last year. How did I get there?
Here’s how. Utilize some CBD for runners, Run Lab CBD Sleep Aid to be specific, with a ton of discipline and just the right amount of experience-trained for 3 marathons and was able to compete in 2. My last marathon was injury-free and went exactly as planned.
So what does this look like? Well, we start with the discipline part. Each and every run (except 1, more on that later) was done in the morning. Completing runs with fresh legs, a primarily empty stomach, and a clear head just plain works. (Note: Primarily empty stomach does not mean completely empty stomach. Your body needs fuel to perform at its best and for most of us, that fuel comes in the form of carbohydrates. We recommend easy-to-digest carbohydrates prior to running. For example a small bowl of oats or an English muffin. What we do not recommend is running after a full meal.) Get those runs in before the excuses or time issues start to creep into the day. It is much too easy to bail on a run after a stress-filled day at work. You KNOW this!
Remove another common issue by not eating much prior to a run. You won’t have to say, I had to stop to use the restroom, or I dislike running because of stomach issues or my run didn’t go as well as I had liked because I was just not feeling right. If eating prior to a good workout works, go ahead. For many, not eating or drinking a lot before hitting the road may be the best plan after all. Yes, stay hydrated. But running after a meal might just be slowing you down.
Mental energy is often as hard on the body as physical exertion. Not being focused on your running effort and overall running form won’t and cannot help. Waking up early and running with a clear mind will yield better results. Give it a shot. Early runs help me remember what leg of an interval run I am on.
As a salesman, traveling will interfere, but scoping out an early morning run is part of the adventure too. I have run on high school tracks, in a zoo, and down busy city streets, all at 5 am. I consider fresh legs, a mostly empty stomach, and a clear head focused on creating the best overall training run possible all to be distinct advantages.
During my last training effort, getting home from a long work week at about 4 pm seemed perfect for my long run. This was Friday and in the middle of my 3-Day 16-week marathon training program. I thought getting the run in on Friday would be a good idea and leave more time to rest the legs. Nope, not the right answer. Here’s why. It was a sunny 80-degree day with 90 percent humidity. None of those conditions exist at 5 in the morning. During this run, I slowed to the laziest jog ever for the 15-mile long run. Bad form too. This run hurt physically and mentally. It was a poor effort and a great learning moment.
So after that run, I created my individual disciplined running principles:
Give early morning runs a shot, it works!
Next up, Creating your 3-Day Marathon Running Plan.
Marathoner and Co-Founder of Run Lab CBD
Being stuck on the sidelines is tough. Over the past seven months, I’ve been on a challenging journey of recovering from a recurring bone stress injury in my tibia. Enduring this injury, along with the many others that came before it, has provided me with invaluable lessons in resilience and mental toughness. The constant struggle to maintain motivation, as the hard-earned fitness fades away, has at times been an emotional and psychological rollercoaster.
For any dedicated runner, the act of putting heart, soul, and miles into achieving personal milestones becomes an intrinsic part of our identity. It’s a dedication that extends beyond physical exertion. It’s a mindset where every step is a testament to our commitment to self-improvement. The harsh reality of taking time off due to injury forces us to confront the disheartening truth that progress often requires a few steps backward before the exhilarating leap forward can resume.
In the face of such setbacks, the journey to recovery becomes not only a physical challenge but a profound test of mental endurance. The prospect of seeing hard-earned fitness slip away can cast a dark shadow on our enthusiasm, making it crucial to explore avenues that keep the flame of motivation burning.
For runners, mental strength is as critical as physical endurance, especially during injury. This blog delves into the emotional challenges of being sidelined by injury, the link between mindset and recovery, and offers guidance through injury-induced setbacks. Join me as we navigate the intricate path of maintaining motivation when the familiar rhythm of miles is silenced.
In the relentless pursuit of our running goals, it’s easy to fall into the trap of pushing through discomfort, ignoring warning signs, and embracing the “no pain, no gain” mantra that echoes across social media feeds. This relentless perseverance and disregard for recovery looks good on social media, but the fundamental truth is: understanding the nature and severity of an injury is paramount to long-term health and performance.
Many fitness influencers make it seem admirable to push through the pain, train hard, and take no days off, but it’s important to stay in tune with your body and be able to differentiate between minor aches and the onset of a serious injury. We must learn what our bodies can and cannot handle. While some incredibly gifted runners can handle 130 miles per week, others can experience injuries with as little as 10.
For both seasoned veterans and novice runners alike, seeking professional medical advice is not a sign of weakness but an act of prudence. As you gain experience, you become proficient at self-diagnosing and catching injuries early. However, as a beginner, it is essential to consult with experts – whether that be your doctor, a physical therapist, a coach, or a highly experienced running buddy.
Emphasizing the significance of patience and acceptance during the recovery process is essential. In a Wilderness First Aid class, I learned a valuable lesson: rushing to aid may exacerbate the situation rather than alleviate it. Just as EMTs prioritize caution and meticulousness over haste, runners must adopt a similar mindset toward their injuries.
“The only thing worse than being injured is getting reinjured and starting all over because of a simple lack of patience.” This mantra, ingrained in my mind through personal experience, underscores the importance of resilience tempered with restraint. The allure of reclaiming lost fitness may tempt us to rush the recovery process, but the true test of strength lies in the ability to exercise patience and restraint, knowing that premature return can spiral us into a cycle of reinjury.
Understanding the intricacies of injury, seeking expert guidance, and exercising self-restraint are crucial in the path to recovery.
Cross-training is a critical component for maintaining fitness levels and mitigating detraining effects during the recovery phase. The key lies not only in exploring various cross-training activities but also in finding ones that you enjoy. Enjoyment and consistency are paramount; the most effective form of cross-training is the one that individuals can adhere to regularly.
The range of cross-training options available is extensive. While some activities like the elliptical, ARC trainer, and pool running mimic the running motion closely, the primary goal of cross-training is simply to engage in activities that promote cardiovascular health and overall fitness. Whether it’s swimming, cycling, incline walking, rowing, yoga, or strength training, the emphasis is on finding activities that you enjoy and that will preserve some of your fitness while you recover.
In addition to cross-training, rehabilitation exercises play a pivotal role in facilitating recovery and warding off future injuries. Strength training, in particular, stands out as a cornerstone in injury prevention, helping to address muscular imbalances and enhance overall resilience. Even after achieving a full recovery, integrating strength training into your running plan is key to preventing future injuries.
By embracing a comprehensive approach to cross-training and rehabilitation, runners can not only maintain a base level of fitness during periods of injury but also lay the groundwork for a stronger more durable body for their return to running.
During recovery from an injury, adjusting our goals becomes essential. Instead of solely focusing on distant achievements, we should prioritize short-term goals that center on healing and progress. These smaller targets act as tangible signs of improvement, injecting energy and purpose into our recovery journey. Flexibility in goal-setting is key, helping us adapt to unexpected hurdles with determination rather than becoming discouraged. By embracing a mindset of gradual progress and remaining open to adjustments, we empower ourselves to navigate setbacks and emerge stronger.
Recognizing the impact of halted running goals on mental health is crucial. Many of us find happiness and fulfillment in chasing ambitious running goals, such as completing a marathon or qualifying for Boston. However, when injury strikes, it can lead to feelings of disappointment and low motivation. Drawing from personal experience, I’ve discovered the importance of diversifying goals beyond running. Whether it’s focusing on relationships, career aspirations, or other hobbies, having alternative goals keeps us motivated and engaged in life. By broadening our focus, we cultivate resilience and preserve mental well-being throughout the recovery process.
Furthermore, seeking support from friends, family, and fellow runners is invaluable during this time. Remaining connected to the running community, even during our time off, can help keep us focused on and excited about our long-term goals. Staying involved could include attending races as a spectator or volunteer, socializing with a local running club, or joining an online running community. Cheering on others, sharing experiences, seeking advice, and finding inspiration from others who have been through similar setbacks can provide a sense of camaraderie and encouragement. Together, we can draw strength from our community as we navigate the challenges of recovery and strive toward our running aspirations.
As runners, we often find ourselves defined by the miles we cover and the goals we chase. Yet, it is inevitable that we will have to take a step back from time to time to let our bodies recover. In this time of injury and setback, there is an opportunity to come back both mentally and physically stronger. Stay patient and persistent, and remember, we may be injured but we are not defeated.
Share this article with a running buddy who could use the advice. It might be just what they need to navigate their setbacks and keep their motivation alive!
Marathoner and Co-Founder of Run Lab CBD
