Marathon Training Schedule: 3 Factors that can affect your Marathon Running performance

Having a good marathon or half marathon training schedule or plan is by far the most important factor that can determine your success in marathon training and running. This is true for both beginner and experienced marathon runners. However, there are other factors that are rarely spoken about by many coaches and nonetheless crucial when it comes to training for or running a marathon successfully. For seasoned runners these factors may be common sense, but for the majority of beginner marathon or half marathon runners, they are not.

Once again, I have to stress that these 3 factors are not the only ones to watch for as you follow your marathon or half marathon training schedule. I also assume that the program you are using is effective; otherwise if the marathon plan is bad, doing everything else right is not going to make the program better. So to be on the safe side, let your coach help you design a reliable marathon or half marathon training schedule, but if you don’t have a coach, you can find a good program online.

3 Factors that can affect your performance in Marathon Training and running

Adequate source of energy for marathon training

This may sound obvious, but I have seen several runners especially beginner marathon runners drop out in the middle of training or marathon race due to insufficient energy in their bodies. Marathon or half marathon running demands a lot of energy regardless of whether you are a beginner or elite marathon runner. The best source of energy for marathon running and training is carbohydrates. That is why it is important to take in more carbohydrates as you get closer to your race day. This does not mean you should ignore other nutrients, you still need a balanced diet, while increasing carbohydrate intake. Some good sources of healthy carbohydrates for marathon runners include foods such as bagel, whole wheat bread, pasta, chapatti, rice, and ugali (a Kenyan stable food) among others. Lack of enough carbohydrates will mean less energy during the later parts of your marathon or half marathon run. This is where most people hit the wall during the race.

Monitor your body temperature

If you are new to marathon running, this may sound new to you, but if you have been running for a while you know what I am talking about. Overheating is a common problem in marathon and half marathon training and running and can significantly affect your performance. It is really important that you understand your body so that you don’t go overboard. It is advisable to train for marathon in cooler conditions. If the outside temperature high (close to your body temperature) it may be too high for training. Plan to train early in the morning or late in the evening when conditions are tolerable for your body.

Watch your hydration level

This is related to overheating, but should not be mistaken to mean the same thing. Your body can be dehydrated even when you are feeling cold. You can also overheat even when you are hydrated. Though there is no given amount of fluid that must be taken during marathon and half marathon training or running, it is a rule of thumb to drink half a glass of water after every 15 to 30 minutes depending on the rate of dehydration. You can tell if you are hydrated if you are using the toilet more frequently and your urine is clearer. Your body loses more fluid when it is warmer, windy or less humid outside or when you are doing a lot of work such as training. Other factors that accelerate dehydration including drinking drinks high in caffeine, eating sweets or candy, and eating too much protein among other factors.

I always tell my athletes to do the little things right and their training schedule or program will help them do the rest. Once again, the bottom line in all these is your marathon or half marathon training schedule must be reliable.

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