Building Endurance for Strong Marathon Finishes
Accumulating time on feet can help runners develop resilience and stay strong throughout a marathon
Runners often find that the final miles of a marathon expose weaknesses in their training. Despite having the fitness to reach mile 20, the prolonged impact on muscles and unraveling form can make every step more effortful. However, it is possible to maintain strength and effort throughout the entire race.
Building Resilience
Training the body to stay engaged through accumulating fatigue can make a significant difference in the final miles of a marathon. According to RRCA-certified run coach Christine Rockey, focusing on time on feet - the total time spent running, walking, or doing any mildly active movement - is crucial for building endurance. This approach promotes blood flow in the body without the heavy impact of running, keeping the muscles and joints engaged while giving them a break.
Implementing Time on Feet
To incorporate more time on feet into training, runners can start by looking for low-intensity ways to stay active outside of formal workouts. Activities like doing chores, walking the dog, or taking an easy bike ride can add movement to the day without creating the same stress as another run. Runners can also build time-on-feet directly into their running workouts, particularly in challenging conditions. For example, adjusting distance and pace in the heat by switching to a shorter duration or a run/walk approach can help prioritize time on feet.
Balancing Time on Feet with Quality Workouts
While adding time on feet can be beneficial, it is essential to balance it with quality workouts. Runners should not abandon their long runs, marathon-pace sessions, or other quality workouts in their training plan. Instead, use time-on-feet to work on resilience on the days between harder efforts. It is also important to increase time on feet gradually and scale back when it begins interfering with recovery or running performance. Suddenly adding substantial walking mileage on top of marathon training can create mechanical stress, compromise key workouts, and potentially contribute to overuse injuries.
Conclusion
By incorporating purposeful time on feet into their training, runners can develop the resilience needed to stay strong throughout a marathon. Remember, the goal is to work on the ability to keep the body moving for a long time. With a balanced approach to training, runners can reach the final miles of a marathon with more energy and a better chance of finishing strong.
