10 Mistakes to Avoid When Training for a Marathon

Training for and running a marathon is an exciting goal that requires dedication, perseverance, and smart training. With proper preparation, anyone can successfully complete a marathon. However, it's easy to make mistakes during your training plan that can set you back. Avoid these 10 common marathon training mistakes to finish strong on race day:

1. Not Following a Training Plan

One of the biggest marathon training mistakes is not following a structured training plan. Completing a marathon requires gradually building up your mileage over 12-20 weeks. This allows your body to adapt to the increasing demands. Skipping short and easy runs, speed workouts, and long runs in favor of just doing whatever you feel like day-to-day is a surefire way to get injured or hit the wall during your race.

Look for a beginner marathon training plan that fits your current fitness level and schedule. Most reputable plans include 3-5 runs per week with a long run, speedwork, and easy mileage days. Follow the plan as closely as possible, being careful not to ramp up too quickly. Don't skip scheduled rest days either - recovery runs are as important as long runs.

2. Increasing Mileage Too Quickly

A training schedule should only increase your weekly mileage by around 10% at most. Increasing mileage too quickly is one of the most frequent causes of overuse injuries like stress fractures, IT band issues, shin splints, and more. Build gradually and be patient. It takes time for bones, muscles, tendons, and ligaments to adapt to the impact of running longer distances.

If you need to repeat weeks in your training plan due to feeling overly fatigued or any nagging pains, do so. It's better to err on the side of caution and ramp up more conservatively. You'll get to those 20 mile long runs eventually. Don't be afraid to take an extra recovery day if your body needs it either. Listening to your body is critical.

3. Not Including Speedwork

Easy runs should make up most of your mileage, but speedwork is essential too. Tempo runs, fartleks, hill repeats, and interval sessions will make you a stronger, faster runner. Speedwork challenges your cardiovascular system and running economy in ways that easy mileage cannot.

A good marathon training plan includes 1-2 speed sessions per week like tempo runs, VO2 Max intervals, or lactate threshold repeats. Start conservatively focusing on proper form and gradually increase the intensity and volume. Speedwork will help you push through the really tough miles of the marathon.

4. Skipping Strength Training

Running works certain muscles, but neglecting full-body strength training can lead to muscle imbalances and weaknesses that affect overall form, power, and endurance. That compounds over the miles required for a marathon. 2-3 strength training sessions per week will make you a better, stronger runner.

Focus on compound exercises like squats, lunges, deadlifts, and plyometrics that strengthen your core and lower body running muscles. Use bodyweight, resistance bands, or weights. In addition, don't forget to work on flexibility through regular stretching, foam rolling, and yoga. The stronger and more flexible you are, the better you'll feel even late in the race.

5. Not Getting Enough Sleep

Skimping on sleep is never a good idea, but it's especially problematic during marathon training. Your runs break down muscle and damage your body. Sleep is when rebuilding and recovery occur. Depriving your body of sufficient rest will hinder performance gains and potentially lead to illness or injury.

Aim for at least 7-9 hours per night. Establish good sleep habits like limiting screen time before bed, sticking to a schedule, and making your bedroom cool, comfortable, and dark. Your training levels will feel manageable instead of exhausting with adequate sleep. Don't underestimate the importance of rest.

6. Not Fueling Properly

Nutrition can make or break your marathon training. Don't attempt long runs with poor breakfasts or on empty. Lack of fuel leads to fatigue, mental struggles, and reduced performance. You need adequate fuel before, during, and after runs to power through tough miles and recover properly.

Develop a race day nutrition plan for fluids and fuel for different distances. Test it out on long runs. Consume a mix of carbohydrates, protein, fat, and electrolytes. Hydrate throughout the day, not just during runs. Supplying your muscles with plenty of glycogen stores will prevent hitting the wall at mile 20. Don't leave fueling to chance.

7. Skipping Recovery

Equally as important as the hard workout days are the recovery days. Pushing through fatigue day after day will inevitably backfire. You'll start dreading runs, losing motivation, and heightening injury risk. Building in true recovery prevents burnout.

Listen to your body and take extra rest days whenever needed, especially if feeling pain or overly sore. Employ other recovery techniques too - foam rolling, hydrating, refueling, compression gear, Epsom salt baths, massages. Let your body fully recover between tough long runs and speedwork. The marathon is not a sprint. Patience during training leads to race day success.

8. Not Practicing Hydration and Fueling

The marathon itself presents unique hydration and fueling challenges. If you don't practice proper hydration and taking in gels/energy chews during long runs, you increase the likelihood of struggling on race day. Know how much you sweat and need to drink to avoid dehydration.

Test out different sports drinks and electrolyte sources to see what works best for you. Try various gels and chews to find fast-acting, easily digestible options. Use your longest run each week to practice your plan - when and how much to drink and eat. Setting a reminder can help remember to consume fluids and fuel regularly.

9. Wearing New Gear on Race Day

It may seem tempting to buy a brand new pair of shoes, shorts, socks, sports bra, or shirt for race day. However, this can backfire. Any piece of gear could end up causing discomfort or rubbing you the wrong way over 26.2 miles if not worn before.

Stick to tried and true apparel and shoes that you have broken in during training. Wearing new shoes, for example, risks blisters. The marathon itself will be challenging enough without any wardrobe malfunctions. Nothing should chafe or bother you. Break things in for at least a couple long runs first.

10. Starting Too Fast

It's easy to get swept up in race day excitement and adrenaline at the starting line. But going out too fast early will come back to haunt you late in the race. Banking "time in the bank" rarely works over 26.2 miles. Manage your pace wisely.

Use the first couple miles to settle into a comfortable pace - slow and steady. Save energy for the later hills and when muscle fatigue sets in. Negative splits or even pacing are better strategies than starting too fast. Trust your training - you've put in the mileage needed to finish strong. Avoid getting pulled too fast by other runners as well. Stick to your plan.

With smart training that prepares your body and mind gradually with purposeful workouts,anyone can successfullycross the marathon finish line. Avoid these 10 common mistakes, and you'll be readyto tackle 26.2 miles. Your hard work will pay off with a marathon to remember. Enjoy the training journey and redemption of crossing that finish line!