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Wednesday, June 22, 2016

Training In Between Marathons

Unless you subscribe to the 'one and done' theory for marathons, you likely fall into the 'between marathons' category if you are an avid runner. There are countless tips on how to prepare leading up to a marathon, and also how to wind down afterwards. But what if you have multiple marathons on your dance card throughout the year? How should you train in between?

Here are ten tips to keep you on track and still stay motivated between races:

1. Reduce weekly mileages to about 30 to 40 perfect of your long distance training weeks.
2. Decrease running days by 1 to 3 days from your pre-marathon schedule.
3. Embark on a change of scenery. Explore new running routes. Check out hills, stairs, parking garages, trails and tracks to mix things up.
4. Run naked. Running 'naked' means unplugging and leaving your technology at home. Take off your watch, fitness trackers, and music. Experience the sounds of nature or the hum of your city streets.
5. Register for a shorter race, like a 5K or fun run.
6. Socialize and join a running group. Or invite a friend to run with you and check out a new restaurant or bar together afterwards.
7. Hit the books and read an inspiring story, such as Born to Run, Natural Born Heroes, The Boys in the Boat, or Unbroken.
8. Try a yoga class and focus on your stretching and flexibility.
9. Take a break from your rigid diet, and treat yourself to some foods you may have craved before your race. Or try out a new type of exotic cuisine.
10. Work on your running form. Count your foot falls, focus on your arm swing, play around with your gait pattern. Anything you can do while not in hard-core training mode, free of tracking times and distances, can help your next race to be more fluid and efficient.

In addition to keeping motivated and staying in shape between marathons, it is also important to build in rest time into your routine. Your body needs to recover from one race before gearing up for the next, or you may leave yourself open to overuse injuries, sprains and strains, fractures and torn ligaments.

(Adapted from Runner's World)

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