Marathon Day is Coming, and I’m Gunning For a PB – Here’s How to Fuel, Recover, and Stay Injury-Free
Written by Sarah Mariko, Fitness Coach
Sarah Mariko is the Founder of the fitness app MOVE With Mariko. She was one of the first instructors to teach at the world-renowned Barry's Bootcamp and has worked in the industry globally, in Los Angeles, London, and beyond.
I’m not entirely sure when I became a marathon runner, but here we are, about to run my third marathon in just 2 years. This run is extra special because it is in my hometown, London, and I’m going all in for a PB.
I’ve always liked a challenge; I guess it comes with the job. I’m curious to know where my limits lie. What am I capable of achieving if I push myself both physically and mentally? Over the years, running has helped me push through the limits I once put on myself. On the other side of discipline and discomfort is so much growth. I guess that’s why I keep signing up for these races: to be challenged and to become a better version of myself.
But marathon running is about so much more than race day. The commitment, the hours of training, and the early morning and late night runs that runners have to put in before race day are all to be admired. It takes consistent discipline. As someone who works in the fitness industry, those of you that have 9-5 jobs yet still make time to train for a marathon - I applaud you.
Beyond the miles, here’s how I have been preparing for the big day.
1. Fuel for performance
Food is fuel. And when you are marathon training, you are always hungry. Carbs have become my best friend and are essential before a long run. My go-to meal is porridge, banana, peanut butter, and honey. It’s a fail-safe for me and will be my pre-race breakfast. I eat protein and some extra carbs for recovery after a run, electrolytes for the salts that help with hydration and prevent cramping, and running gels every 20-30 minutes once I am running.
Don't fall at the easiest hurdle of fueling correctly.
2. Recovery essentials
Recovery is one of the keys to success in your training over time. I stretch after every run, use a massage gun, sit in compression boots, and, even though I hate being cold, I’ve started doing hot/cold therapy on my days off. I also find that stretching my legs and going for a walk the day after long runs helps loosen them up.
3. Strength train
This is important! A lot of distance runners love to run and hate to lift. But this is how most runners get injured. Strength training is essential for injury prevention. You need strength in your legs and core to cross that finish line injury-free. Lifting weights will also improve your running efficiency, so you waste less energy and get the best possible time in your race.
4. The mental side of recovery
Burnout and run fatigue is a thing. I think every runner at some point in their training has a day, or week, where they are fed up. Running is pretty monotonous and can even be, dare I say, very boring. And it can get both physically and mentally draining. Give yourself grace if you feel this way. Accept that at some point, it's probably going to happen. I’ve had some failed runs because I just couldn’t get into the right headspace. And that’s ok. It happens. Pick yourself up again because tomorrow is a new day.
5. Set a realistic training plan
When I started training, I knew I could only commit to three runs per week. I set expectations of myself, and I’ve stuck to the plan. I have recordings to do for my MOVE fitness app and I know that committing to running more than this every week is unrealistic for me. The weeks I hit four runs, I feel great and proud of myself, like I’m overachieving my goals. The key is to be honest and realistic about how much time you can commit to your training. Then make your training a non-negotiable.
There is so much more to running a marathon than race day. Set yourself up for success by having a 360-degree view of how you approach your training. And know that all the miles and hours you put in will be worth it. Race day is one of the best days. The energy, the nerves, the excitement take it all in and enjoy it!
Read more from Sarah Mariko
Sarah Mariko, Fitness Coach
Sarah is a leading fitness coach dedicated to helping women take control of their health and fitness with a sustainable, empowering approach. Her programme caters to busy women striving to maintain a healthy lifestyle without feeling overwhelmed.
Her mission: help busy women build strength, confidence, and lasting healthy habits.
