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4 Tips for Solo Marathon Running Training

Sep 23, 2010

Marathon running training on your own can often be tedious due to the time that it takes to prepare for a race. On days that you run around a track, use a portable music device so you can listen to some tunes while you rack up the miles. It is not a good idea, however to listen to music if you are running on a sidewalk or road since you need to be aware of your surroundings. Here are some tips for solo marathon training.

1. Train Safely

When you are doing marathon running training alone, leave a note for your significant other telling him your route and when you expect to return home. If you do not mind wearing a small pouch around your waist when you run, take your cell phone with you. You can also put a small bottle of water or some food in the pouch in case you need them. Make sure you wear a watch, and it is also a good idea to check the weather before you head out to train on your own.

2. Know Your Running Route

On days that you are training on a road by yourself, if you are unfamiliar with the route make sure you drive it before you attempt a run. Identify potential hazards such as sharp turns and crosswalks, and make a mental note to pay attention to these areas. Check the surface that you will run on as well to see if there are parts of the course that are in need of repair.

If you are going to run a certain number of miles on a given day, find out how far to run before you need to turn around. This way you can run the exact distance that you want to cover. For example, if you are going to run 30 miles, know where the 15 mile mark is so you can stop and change directions. Or, if you are basically going to run a long circular route, try to find out where the areas are that you can grab a quick drink during your run should you need one.

3. Vary Your Workout Distance

Since you are going to train for a marathon by yourself you can break up the monotony by varying the distance of your workouts. For example, run 30 miles at your normal pace three days a week, 15 miles at a faster pace twice a week, and do sprint work or interval training once per week. The number of miles and days that you train will depend on your fitness level or your personal marathon time goals.

4. Change Up the Terrain

You can also change the course type that you run on when you train alone without having to worry whether any other runners want to run a different course on a given day. Run around a quarter-mile track one day, then run on the road the next day. You can also use a high school cross country course to train on, if you can find one that is accessible to the public.

 

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