Ready to take on a real challenge and push yourself out of your comfort zone? Look no further than the Los Angeles Marathon. This iconic race requires mental and physical endurance, and the courage to do something that less than one percent of the population has ever accomplished. And if you want to increase your chances of running the LA Marathon successfully, here’s what you need to do:
Start Runnin’
Sounds obvious…but chances are you aren’t running right now or running enough to have the strength and cardio foundation you need to safely start a marathon training program.
And since we’re six months out from the LA Marathon, at a minimum, you should be running or run/walking four days a week at an easy, talking pace for 30 minutes.
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
In case you didn’t know…the Los Angeles Marathon is 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. Or, at least I hope you do.
But sadly, I have found that many marathon runners 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.
Follow a Marathon Training Plan
Trust me when I say, “You cannot wing this–successfully.”
Seek out a legit training plan that suits your goals and level of experience. Free plans are available online, but consider investing in a custom marathon training plan if you have a specific finish time in mind.
Set Up Support and Accountability Systems
Surround yourself with people who will cheer you on and hold you accountable to your training. Having a support network can make a world of difference.
Master Your Fueling and Hydration
Proper nutrition and hydration can literally make or break your race. So practice different strategies during your training to find what works best for you.
By taking these success-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.
Cheers to your success,
Martise : )
The RUN FASTER Coach