Are you ready to crush the Los Angeles Marathon and get a faster finish time?
These 10 steps will put you on the fast track…
Be All About That Base
A strong aerobic base is essential for a strong marathon journey.
And now that we’re six months out from the LA Marathon, you should be running at least four days a week at an easy pace for 30 minutes to get ready for your official race training plan that starts in November.
Buy the Right Size Training and Racing Shoes
When you run long distances, your feet swell. And when you run downhill, your toes move towards the front of your shoes. In both scenarios, you need extra room in your shoes. Otherwise, you could end up with more blisters, discomfort, and/or missing toenails. So get at least a half-size bigger than your normal shoe size when you buy your training and racing shoes.
Pro tip: Visit your local, specialty running store to get properly fitted.
Another pro tip: Rotate at least two pairs of shoes throughout your training.
Focus on Your Running Form
Focus on your running form. With hundreds of thousands of steps in training and nearly 40,000 steps in the race, efficiency is key. Get your running form evaluated for any inefficiencies and practice running with a strong core.
Prepare for the Hills
Friendly reminder…the Los Angeles Marathon is still 26.2 miles and hilly.
Build your cardio and leg strength, and learn the techniques for uphill and downhill running to conserve energy and protect your knees.
Know How to Breathe
Like duh…I know you know how to breathe.
But sadly, I have found that many veteran marathoners are breathing with their mouths closed. 🤐 And then they wonder why they get dizzy or can’t get faster?
IT’S BECAUSE YOU’RE NOT GETTING ENOUGH OXYGEN TO YOUR BRAIN AND YOUR BODY.
You can still breathe from your diaphragm with your mouth slightly open while you run.
SO FOR THE LOVE OF MARATHONS…OPEN YOUR MOUTH WHILE YOU’RE RUNNING. 😮
Strength Train
When it comes to strength training for a marathon, the goal is not to get swole. The primary goal is to build fundamental strength and muscle balance, so that you can run fast and reduce your injury risk.
So whether you use free weights and/or bodyweight, it’s important to work on your hips, core, legs, and upper body. Incorporate exercises like squats, push-ups, bicycles, and hip bridges into your bi-weekly routine.
Train Your Mental Muscles
The LA Marathon is as much a mental challenge as it is a physical one. You can improve your mental toughness by setting goals just outside of your comfort zone and visualize your success. Use success commands like “keep going” and “get there” to push through pain and fatigue while you’re running.
Get Custom Training and Racing Plans
Get a marathon coach that can help you plan out all of your races and goals leading up to the Los Angeles Marathon and create custom RUN FASTER training plans that are designed to save you time and energy and get PRs.
Set Up Support and Accountability Systems
Having a support network is one of the best hacks to getting PRs. Surround yourself with people who will cheer you on and hold you accountable to your training.
Master Your Fueling and Hydration
Continue to optimize your nutrition and hydration strategies. You want to have it nailed by race day to ensure you are a fully energized and functioning machine.
By taking these PR-driven steps, you’ll be physically and mentally prepared to conquer the LA Marathon with confidence and achieve a strong performance. If you have any further questions or need assistance along the way, feel free to reach out.
Let’s freakin’ go!,
Martise : )
The RUN FASTER Coach