As athletes progress, they often come across the ultimate distance-running challenge: moving from running half marathons to full marathons.
This transition, however, should be approached carefully, as many pitfalls can await runners when making this leap.
In this article, we will discuss common mistakes those faced with this transition can make and important tips in order to conquer the marathon.
Error #1: Overestimating Physical and Mental Abilities
In today’s world where various sports challenges go viral on social media, it might seem like completing a marathon is an accessible goal for everyone.
However, this could not be further from the truth.
Running a marathon is a monumental task that requires proper preparation and training. It is crucial not to overestimate your physical and mental abilities when planning to transition from a half marathon to a full one.
Read also : What is the average half marathon time for female ?
Error #2: Increasing Running Volume Excessively
When transitioning to a full marathon, some might mistakenly think that it’s simply a matter of doubling their running volume from their half marathon training sessions.
This approach carries several risks:
- Slowing down the improvement of physical abilities;
- Preventing proper recovery;
- Significantly increasing the risk of injury during training.
Instead of excessively increasing running volume, realize that gradual progression is key to a successful transition.
Error #3: Insufficient Training
On the opposite end of the spectrum, undertraining before a marathon also poses significant risks.
Research suggests that running less than 30 km per week prior to a marathon can increase the risk of injuries by 35%.
Even the most advanced athletes cannot perform well in a marathon without adequate mileage under their belts.
As a general guideline, it is advised to train at least four times per week, with an overall weekly volume of 40 to 50 km minimum.
By increasing your running volume gradually and consistently, you will set yourself up for success in your first full marathon.
Read also : Why are marathon runners so skinny ?
Error #4: Setting Unrealistic Goals
With the prevalence of personal records and GPS watches, many runners begin their marathon journey with specific time goals in mind.
Setting a target time is beneficial; however, being realistic when establishing these goals is essential.
For instance, if you finish a half marathon in 1h45, you can generally expect to complete a full marathon in around 4 hours.
Similarly, if you run 21 km in 90 minutes, you might anticipate finishing a marathon close to 3h15. Following through with appropriate training for these target paces is particularly important when making this transition.
Proper training helps your body adapt to functioning at specific intensities and automating the pace required for reaching your goal time.
Enhancing your body’s energy efficiency is also crucial in delaying fatigue and improving performance during marathons.
Error #5 : The Importance of Nutritional Strategy
As a half-marathon runner, you have likely depended on aid stations along the course to refuel with gels and isotonic drinks, but this energy source alone will not suffice in a full marathon.
Adopting a tailored nutritional strategy is necessary when tackling a 42.195 km race, as your body’s stored fuel resources will slowly become depleted while craving energy to continue moving forward.
Understanding how to balance your nutritional needs between carbohydrates and fats and determining your ideal hydration strategy are crucial factors in completing a successful marathon.
Consulting with a sports nutrition professional or researching best practices for marathon nutrition may significantly impact your experience transitioning from half marathons to full marathons.
Moving from half marathons to full marathons is undoubtedly an ambitious endeavor, but with the right approach, it is possible to unlock your true potential as a distance runner.
By avoiding common pitfalls such as overestimating abilities, too much running volume, insufficient training, and setting unrealistic goals, you can equip yourself for success in this new chapter of your athletic career.
Additionally, investing time in understanding proper nutritional strategies will ultimately contribute to better performance and overall enjoyment during your first full marathon.
