RUNNING STRONG
How to train for the Houston Marathon without putting in the extra mileage
Nov 15, 2018, 5:43 am
There are a lot of ways to train for a marathon. Getty Images
Have you ever thought about running a marathon, but don’t want to strain your legs from the extra mileage of training? Or have you trained for a marathon and would love to do it again, but without the daily slog of training and pain? Welll.. there is actually a way to save your knees. Through various cross training workouts paired with of course some running. As a runner, I know the strain your knees can take from running. I suffered from patella tendinitis throughout my college career while running cross country and track. I was a Division I, 800-meter runner and despised running cross country, but was forced to. I hated the training because it killed my knees. But I learned a few very good lessons that I will forever help preach to save knees around the world.
With cross trainings, paired with running and different types of workouts, you can run that marathon you wished to train for again. For some of those training for the Houston Marathon, January 20th 2019, you’re already a few months into your training, then well you’re in the midst of the hard part. The last 2-2.5 months will become the hardest part of training before you start to taper down. If you’re training for the marathon in January, this November and December will be the most important to save your knees.
Everyone’s training plans will be different. Most will increase mileage weekly by about 10% of your baseline to your peak. Your baseline is going to be your average weekly mileage before you started training. But if you’re running the Houston Marathon, at this point you are probably past the first few months of building your mileage. This is where I would suggest throwing in some cross training 1-2 times a week and cutting down running to 2-3 times a week also. Find an even balance for yourself. Or even with your “cross trainings/running” workouts taking place of a running workout.
This would be substituted with sprints, tempo runs, fartlek training, backwards running. Each of these workouts have specific goals: improving aerobic capacity, lactate threshold, running speed. Be sure to change your terrains on these runs, especially the long runs. These trainings all help alleviate mileage. On none running days you can also be sure to add in a mix of swim, bike, lifting weights, agility, etc. Lifting weights can make you stronger, and the other cross trainings can work your muscles and lungs to become more powerful.
While you start to build up your mileage, and only being two months away at this point, you should never pass running 45 miles. I’ve PR-ed on my full marathon when running between 35-40 miles a week peaking at 45. Through some research, it shows statistically anyone training above 45 miles a week can burnout, overtrain, and could possibly get injured. Along your cross-training workouts be sure to incorporate are short high intensity bursts of cardio into weight lifting for one hour. Run three times a week and no more. On one of your cross-training days if you take a few cardio exercises from below, and push through for one minute, then incorporate some other weight exercises (below), for 10-12 reps. Repeating this whole circuit 3-4 times, should get your heart rate pumping and endorphins running.
Burpees, jumping Squats, jump rope, plank, Bicep Curls, Jumping Jacks, Mountain Climbers, Static Lunges, push-ups, etc. All of these will get your heart rate pumping, then you can do some push-ups, free standing squats, sit-ups, tri-cep and bicep curls, etc.
It is just as critical to recover as it is to train. So as part of the training process remember to rest, recover, stretch, and roll out! Please remember to roll out on a foam roller, for as least 30-45 minutes. Static stretches are super important like pigeon pose, especially after running. If you’re hamstring or lower back is really bothering you, be sure to grab a lacrosse ball and dig deep into those areas with it. Again, I will reiterate it is just as important to rest with off days, yoga days, stretch days, you name it. This is another common mistake most runners make, and do not see that they are only burning themselves out without proper rest.
Another common mistake is trying to make up for lost time on mileage. Everyone gets busy, slammed at work, gets sick, or maybe even the most non-ideal scenario, an injury. But hey, life happens. So when this does, just pick up right back where you left off. Do not try to double your workouts to try to make up. Three weeks leading up to your big race you should start to taper down on mileage. A common program builds for 13-16 weeks, with the second 20-mile-long run coming at the end of the 13th week. Then you can start to taper off, from 15 to 10 during weeks 14-15. The sprints and temp runs would taper down as well, with a final 8-mile tempo run at marathon goal pace, just about a week to 10 days before the marathon.
One thing to keep in mind before you get off to start your training or continue your training, don’t make a common mistake most runners do. When you train, do not race your training by going all out and exhausting yourself. If you cannot hold a conversation, or your heart is over 140 beats per min, or you regularly need to stop, you probably need to take it a notch down and slow the pace. Even though you may seem you are not training hard enough, it is imperative to slow down to a good pace, so you do not burn out. And with the help of this article …. hopefully you will be far from burning out as you train towards your next marathon! Good Luck!
Most Popular
SportsMap Emails
Are Awesome
Listen Live
The Astros have already been swept in four series this season. They were swept in four series all of last season. As Mexico City says bienvenidos to the Astros this weekend, there are certainly more than a few folks fretting that the Astros are already close to saying adios to playoff hopes. The Astros are not at the point of no return, though one can see it out there on the horizon. It wouldn’t take another month of their garbage level 7-19 performance for the season to be essentially down the drain.
If the Astros were in the American League East, they’d already be ten games out of second place. But they’re not! If in the AL Central they’d be eleven and a half games back of Cleveland. But they’re not! Dozens of teams have rebounded to win divisions from larger deficits much later in the season than the Astros face presently. The Seattle Mariners lead the thus far weak AL West at 13-12. The Astros being six and a half games in arrears of the M’s and six back of the Texas Rangers in late April is far from optimal but nowhere near devastating.
Multiple media outlets have noted how few teams historically have started a season in as stumblebum a fashion as the 2024 Astros and wound up making the playoffs. What every outlet I have seen noting that failed to include: this is just the third season since Major League Baseball added a third Wild Card to each league’s postseason field. So, while 7-19 out of the gate is indisputably awful, it is not the death knell to the extent it has been over generations of MLB.
The issue isn’t where the Astros sit in the standings, it’s that they have played atrocious baseball and aren’t providing reason for optimism that a stark turnaround is imminent. The starting rotation is the best hope. Justin Verlander has made two starts. Framber Valdez rejoins the rotation Sunday. Cristian Javier should be a week or so away. Obviously, Ronel Blanco isn’t going to continue pitching as well as he has through his first four starts. But if he is a good number four starter, that’s fine if the top three coming into the season pitch to reasonably hoped for form.
Hunter Brown simply is not a good big league pitcher. Maybe he someday fulfills his potential, but the data at this point are clear. What can Brown do for you? Not much. Spencer Arrighetti needs better command to be a good big league starter. J.P. France was a revelation over his first 17 starts last season, but since has looked like the guy who posted underwhelming numbers when in the minor leagues. If the Astros wind up with 50-plus starts from Brown/Arrighetti/France their goose will probably be cooked.
The only MLB teams with worse staff earned run averages than the Astros’ horrific 5.07 are the Chicago White Sox (Wait! They have Martin Maldonado!) and Colorado Rockies. At 3-22 the White Sox are on an early pace to post the worst record in the history of Major League Baseball. The Rockies never have a chance to post good pitching stats because of the mile high offensive freak show environment in Denver.
Way to go, Joe
Props to Joe Espada for his conviction in making what he believed to be the right call in pulling Verlander after four and a third innings Thursday at Wrigley Field. Verlander allowed no runs but had reached 95 pitches in just the second outing of the injury-delayed start to his season. Not easy for a rookie manager skippering what has been a Titanic journey thus far to pull a surefire Hall of Famer who was two outs away from qualifying for a win. Many were no doubt poised to destroy Espada had Rafael Montero given up the lead in the fifth. Verlander was angry at being pulled from any chance at his 259th career win. Understood, but the manager’s job is to make the decisions he thinks are in the ballclub’s overall best interest. That Montero and Bryan Abreu combined to blow the lead in the sixth is immaterial.
Then there's the offense…
Six runs total the last four games. Scored more than four runs in just one of the last nine games. Timely hitting largely non-existent.
At last check Alex Bregman still hawks that “Breggy Bomb” salsa. At the plate, he’s been mostly stuck in “Breggy Bum” mode, including zero bombs (home runs). 23 games played without a homer is Bregman’s longest drought since 2017 when he had separate 35 and 27 game stretches between dingers. Bregman has a history of slow first months of the season, but never anything as inept as he’s posted thus far. A litany of lazy fly balls, infield pops, and routine grounders add up to a .216 batting average and feeble .566 OPS. Reference point: Martin Maldonado’s worst OPS season with the Astros was .573. If Bregman was a young guy handed a starting job coming out of spring training, if a viable alternative were available, there’s a chance he’d be a Sugar Land Space Cowboy right now. Bregman’s track record makes it a decent bet that he winds up with decent numbers, but nothing special. Certainly nothing remotely worth the 10 years 300 million dollars or whatever Bregman and agent Scott Boras intend(ed) to seek on the free agent market this coming offseason. Two hits Thursday did get Bregman to the 1000 hit plateau for his career.
Despite arriving south of the border with his batting average at .346, even Jose Altuve has his warts. With runners in scoring position, Altuve has one hit this season. One. In 16 at bats. Small sample size, but it counts. That’s .063. Yordan Alvarez has been no great shakes either, five for 24 (.208) with RISP.
One wonders what would happen if the Astros got a hold of and “lost” Jose Abreu’s passport/visa this weekend in Mexico City and Abreu couldn’t get back into the U.S. after the two-game set with the Rockies.
Catch our weekly Stone Cold ‘Stros podcast. Brandon Strange, Josh Jordan, and I discuss varied Astros topics. The first post for the week generally goes up Monday afternoon (second part released Tuesday) via YouTube: stone cold stros - YouTube with the complete audio available via Apple Podcast, Spotify, or wherever you get your podcasts.