It’s no secret that at C2M we love a marathon or two. You’ll often see our experienced Physiotherapists and Exercise Physiologists training for and completing marathons, from the Gold Coast Marathon all the way to Canada! We love the post-marathon high and the experience of running alongside others. It’s key to know how to train and recover well, to ensure that you feel prepared and reduce the chance of injuries.
Key Considerations in Marathon Training
Not all marathons are built the same. How you train for a marathon will all depend on what you’re aiming to achieve, your issues you’re currently experiencing, your running level, and the level of marathon you’re completing.
Gradually build up your run time in the leadup to the big day. Whether you’re a beginner runner or a seasoned professional, gradually building up your training will ensure that your body is well-prepared for the amount of stress a marathon will put on it.
Interval training and tempo runs will allow you to build your cardiovascular fitness and endurance, both important for your marathon day. Interval training includes running at short, fast bursts, whilst tempo running involves longer effort runs as a pace that is comfortable for you.
In the two weeks before your marathon, it’s recommended that you taper your training to allow time for your muscles to recover and store energy for the big day. This might look like shorter runs, low-impact exercises like clinical pilates, strength and conditioning training or swimming.
Immediately Post-Marathon
Keep moving for the next 10 or 15 minutes post-marathon, with a gentle walk to allow your muscles to start to recover.
Recover with a carbohydrate-rich meal and electrolyte drink. Ensure you’re replacing the carbs and energy you’ve used up during the race, and ensure you’re hydrating well to allow your muscles to recover properly.
Get a good sleep. This one should be easy! Sleep is key in allowing your muscles to recover, so enjoy an early night in.
Ongoing Recovery
A visit to your Physiotherapist or Exercise Physiologist is always a good idea. They can aid in your recovery, assessing any issues you may be experiencing (sore calves anyone). You may also want a sports massage to help your muscles relax further.
We highly rate compression boots. Studies have proven that they can aid in recovery, so if you have a pair on hand, spend the next day enjoying a bit of recovery in the boots.
Gently ease back into exercise. You might be tempted to go for a run or do a high-intensity class, however we strongly recommend a swim, or a gentle clinical pilates class to get your body moving, which is low-impact on the body.
C2M’s Approach To Marathon Training
At C2M, we’re passionate about the concept that movement is medicine. We strongly believe that everyone can and should be able to move in a way that feels good to them. Marathon training is something we actively participate in, and are experienced in training for.
If you’re currently seeing one of our Physiotherapists or Exercise Physiologists, and have a goal of completing a marathon, talk to us about your training and recovery plan. Our group fitness classes like our C2M 1 More Rep class, or our clinical pilates classes, may be useful in helping you train, strengthen and increase your mobility – all important factors in prepping for race day.
Our experienced Exercise Physiologists will be able to put a tailored plan together for you, personalised to your fitness abilities.
Get Marathon Ready
Marathon training doesn’t have to be done alone. With the support of your Physiotherapist or Exercise Physiologist at Bowen Hills or Rosewood, you know you’ve got personalised support at the ready. We also love to support our clients on race day – and we may even be running alongside you!
Contact our friendly team today, book your appointment online, or visit one of our clinics in-person.