Are you training for a marathon? Is your dream to run 42.195 kilometers and cross the finish line with your arms raised high and tired legs? Many runners aim to complete a marathon. But it can seem like an overwhelming project if you haven't attempted such a long distance before. That's why we've gathered a series of concrete marathon tips from our MIIEGO ambassador, Rune Mcleod Winther, which can help you on your way to successful marathon training.
Rune Mcleod Winther is an experienced runner with several marathons under his belt. He's currently increasing his running and preparing for an amazing marathon experience at the Boston Marathon in the USA. With a personal best of just 2 hours and 50 minutes for the marathon distance, Rune Mcleod Winther knows his body and how far it can be pushed. However, marathon training isn't always easy, as it constantly requires attention to injury prevention and working on motivation.
Read more here to get Rune's personal experiences and tips for training for a marathon.
1. Build up slowly
Rune generally recommends slowly increasing your running volume when training for a marathon. If you're starting from scratch, don't expect to run 10 kilometers in no time. Instead, Rune advises other marathon-hungry runners to add 5-10% to the distance each week to avoid injuries and slowly get closer to their goals.
2. Distribute the volume 80/20
Whether you're starting your marathon training or further along, Rune Mcleod Winther recommends remembering to distribute your running. And what does he mean by that? Rune explains that it can benefit your running if you distribute your running 80/20. So, 80% of the time you run calmly and comfortably, and 20% of the time you add quality through, for example, interval training or tempo blocks. This helps push your fitness and simultaneously prevent overtraining.
3. Always warm up and cool down for 1-4 km
The effort to prevent injuries and overtraining is the biggest challenge when training for a marathon. For the same reason, Rune Mcleod Winther also advises always starting and ending your run with slow running that builds up or cools down – preferably for 1-4 km.
4. Do strength training 1-2 times a week
Although it may seem specific, becoming a good runner isn't just about running. Slow and heavier strength training can help make you a better runner and keep injuries at bay, Rune explains. For the same reason, he recommends that as part of your marathon training, you also do strength training 1-2 times a week.
5. Consider getting a running analysis
If you're just starting to run, you might not know much about how you run – or how you should run. Getting a running analysis can help you, Rune says. Even as an experienced runner, a running analysis can be a good idea, as the test results can give you more information about your running style and training zones – which can help you avoid starting too hard or progressing too quickly. And a running analysis can also guide you in buying the right equipment to support you during your run.
6. Consider getting a running coach to guide you towards your marathon goal
Rune Mcleod Winther also advises considering getting a running coach to guide you throughout your marathon journey. A running coach can motivate and support, but also help structure your path towards your goal, which, according to Rune, can be both a good idea and a sensible investment.
7. Find motivation by setting a goal
A big part of marathon training is also about finding the motivation to run – and actually sticking with it. Rune Mcleod Winther admits that motivation isn't always visibly present, but over time he has developed tools that help him persevere. The most important tool has been setting specific goals and working disciplined towards them. And Rune always reminds himself of this mantra: "The run you can't be bothered with, there's someone else who wishes they could run."
8. Share your journey with others
Another thing that can help with motivation, according to Rune, is sharing your journey with others. He does this himself on his Instagram profile @runner_mcleodwinther, where he gives his followers insight into both the ups and downs of his training for various races.
When you share your journey, you'll most likely find that many are in the same situation as you – and perhaps they even give good advice or a pat on the back along the way. And that provides motivation!
9. Listen to your body
Since autumn, Rune Mcleod Winther has, with help, concentrated and fought his way back to long runs and his marathon goal after being hit by an injury. However, he also believes that one thing has meant he has surprisingly suffered so little from injuries in his running career. Namely, he listens to his body! And he would advise you to do the same.
If something feels wrong in your body, take a rest day or a calmer run, even if hard intervals are on the running program.
10. If you get injured, get help from professionals
Should the unfortunate happen and you get injured, Rune Mcleod Winther has one specific piece of advice: Get help from a professional who knows about your injury and can help you through rehabilitation.
RUNE'S MARATHON MUST-HAVES
You need:
- A good pair of running shoes that you have tested multiple times and on longer runs
- A good set of running clothes that you have also tested, so nothing irritates your skin
- A plan for pace/tempo for the run that you can maintain – even if it can be difficult when the good mood sets in!
RUNE'S MUSIC FAVORITES FOR MARATHON TRAINING:
"I love all kinds of music and ALWAYS run with music in my ears during my training! Currently, it's especially Minds of 99, Katy Perry, and Tom Walker that I run to. When I run, my favorite headphones are MiiBUDS ACTION II and BOOM! They have fantastic sound, good battery life, and a fit that makes them stay exactly where they should throughout the run – no matter what pace I'm running!"
Our best-selling headphones, MiiBUDS ACTION II, have been upgraded and are now called MiiBUDS ACTIVE GO.
We have improved the features from MiiBUDS ACTION II - and added several new ones. See MiiBUDS ACTIVE GO here.