A Marathon training program is a good way to ensure you are ready for race day. Anderson Peak Performance recommends that you follow a serious training regimen.

The most important part of your training is maintaining your health.  Your form should remain perfect throughout your runs and workouts.  If you are slacking on this, slow down and pay attention to yourself.  You will succeed as long as you take the steps to avoid injury and remain healthy.  You can have a gait analysis at your Chiropractors’ office  which will help you to correct any irregularities in your stride, posture and running form.

After your gait analysis, decide if you want to be in the front, with the Olympians, in the middle of the pack or  just wanting to finish healthy and happy.  Next step is to set up a training diary.  The diary can be old school, or can be done electronically.  There are many free virtual Marathon trainers on the internet, such as Hal Higdon’s, Nike + and marathontrainingschedule.net.  I prefer the Nike +.

If you are a first-timer or a back of the packer, you should build up to 30 or 40 miles per week.  This can be done gradually with awareness of your gait and how you feel.  If you miss a run or two because of illness or injury do not try to make up for lost time.  Just start over and have fun with it.  During the three weeks before the big race taper down to allow your body to build up energy.

Veteran Marathoners can run longer intervals during their training.  They can build up to 40 to 70+ miles per week.

Anyone training for a Marathon should do at least 3 to 5 runs of 18 to 20 miles plus, in the months leading to the big race.  Be a hard-core weekend warrior but NOT every weekend.  And remember not to run these distances in the three weeks prior to the race.

In between running days, it is important to do cross-training and speedwork, preferably monitored by a running coach  (Please see our prior blogs for many options in the NYC area).  The stronger you are – the easier it will be to pull ahead as you near the finish line.  Once a week, allow time to rest and recover.

In order to achieve your Personal Record in a Marathon you need to follow these guidelines:

-  Talk to your doctor and get clearance

-  Invest in two pairs of new running shoes

-  Choose a goal for your race

-  Pay attention to your strengths

-  Pay attention to your weaknesses and strive to fix them

-  Start slow and progress every week

-  Follow a plan like a virtual training program

-  Rest and Recover

- Stay Healthy by eating right, hydrating, stretching, icing and resting.

See you on the NYC Marathon course,

Dr. A