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Top Marathon Training Mistakes: What Every Runner Needs to Know

Writer's picture: sparklefitnzsparklefitnz
Smiling women running in a marathon, wearing athletic gear. Text reads "Top Marathon Training Mistakes." Sunny outdoor setting.

Training for a marathon is an exciting and rewarding journey. Whether you’re a first-time marathoner or a seasoned runner aiming for a new personal best, preparation is key to success. However, many runners fall into common pitfalls that can hinder progress or even lead to burnout and injury. Let’s look at some of the most frequent mistakes and how you can avoid them to make your marathon experience a success.


1. Starting Without a Plan


Jumping into marathon training without a structured plan is like setting off on a road trip without a map. You might end up lost, overwhelmed, or overtrained. A well-thought-out training plan ensures you build mileage gradually, balance hard and easy days, and arrive at the start line feeling prepared.


Having a plan to follow is also a real time-saver. You know what you are doing each day and week, avoiding the energy drain of decision-making and figuring things out on the fly. You can also account for special events like birthdays, school holidays, or family commitments and plan how to adjust your training in advance.


Solution: Follow a proven marathon training plan tailored to your experience level. For example, my marathon plans are designed to provide structure and flexibility while ensuring you peak at the right time. Check them out here.


2. Ignoring Rest and Recovery


Some runners think more is always better, skipping rest days or pushing through fatigue. Overtraining can lead to injuries, fatigue, and poor performance.


Many runners fear not running enough, believing too much rest will undo their progress. Running is stressful on the body as it is an impact sport. Younger and more conditioned runners are more likely to be able to back up running days. However, others may find they benefit more from running every other day. 


Your personal circumstances also impact how much rest you need. For example, are you a new mum or do you have a young family? Do you have a high-stress job or work long hours? These factors affect the length and quality of your sleep, which impacts recovery and, in turn, your training capacity.


Everyone needs deload weeks and rest days! Runners who overtrain often miss their full potential, especially as they get older and require more recovery time. As you reach the final weeks before your event, reducing mileage is crucial—not only to allow full recovery before race day but also to help you reach peak performance.


Solution: Treat rest days and recovery weeks as essential parts of your training plan. Recovery allows your body to adapt and grow stronger, preparing you for the next challenge. Consider alternating running with non-running days if you are new to running or need longer recovery between sessions.


Tip: Start tapering about three weeks before your marathon, typically after completing your longest training run. The taper allows your body to recover and re-energize for race day. Don’t worry—you won’t lose your fitness!


3. Running Too Fast on Easy Runs


Easy runs are meant to be just that—easy. 


Easy running serves a very important purpose. It builds your aerobic base (running with oxygen) and improves your ability to hold your base pace for longer periods. Over time, you should see an improvement in your “easy” base running pace. However, running easy runs too fast, while giving you a temporary confidence boost, can leave you feeling tired and needing more recovery before your next session. This can leave you too fatigued for harder sessions and increase your risk of injury.


While you do need to practice running faster to improve, this is what specific sessions are for. As you get closer to your event date, your training plan should include speed work that is specific to the distance you are running. For example, pace work at your goal race pace will help you get used to the pace you want to run on race day.


Solution: Slow down and run at a conversational pace, meaning you can hold a conversation with a running buddy. Your easy runs should feel comfortable and relaxed, helping build endurance without added strain.


4. Not Eating Enough


Many people start running to lose weight - particularly women and mums who have just had a baby. While running is a great weight loss tool, training for an event requires healthy eating and fueling your body properly. Proper nutrition is essential for performance and recovery. Many runners don’t eat enough carbohydrates or hydrate adequately during training.


Carbohydrates provide quick energy during runs and are vital for optimal performance in all bodily functions. The only carbohydrates you should restrict are processed kinds! Protein is also essential. Protein builds muscle and therefore strength. Eating enough protein and getting protein soon after hard runs (particularly for women) is vital to prevent muscle loss. After all, what’s the point of all that training if you lose those gains by not recovering well?


Solution: Learn what works for your body by practicing mid-run fueling and hydration during training. Experiment with gels, chews, or other fuels to find what suits you best.


5. Skipping Strength Training


Running alone doesn’t address all the muscle groups needed for stability and injury prevention. The body is a system and works together, so it’s only as good as its weakest link!


Many of us are time-poor, and when training for a marathon, we often focus solely on running. After all, that’s what you’ll be doing on race day. However, a good strength training program will allow you to run stronger, faster, and with reduced injury risk. Who wouldn’t want that?


But don’t just focus on your legs. When you run, your entire body works hard, including your core, back, shoulders, and arms. Building strength in these secondary muscle groups helps you run more efficiently (with better form), improves balance, and prevents overworking the primary muscle groups.


Solution: Incorporate strength training into your weekly routine. Exercises like squats, deadlifts, lunges, planks, dead bugs, push-ups, and pull-ups can improve your running efficiency and durability. Once you master the basic movements, progress to single-leg exercises.


Tip: If you’re unsure about technique, book a personal training session with me. I can check your form and suggest exercises tailored to your running goals.


Chrome dumbbells and a kettlebell with numbers 6 and 8 on a reflective surface. A red and black background adds contrast.

Ready to Train Smarter for your Marathon?


Avoiding these common mistakes will help you train more effectively, reduce the risk of injury, and increase your chances of a successful marathon. But you don’t have to do it alone! My tailored marathon training plans provide the structure, tips, and guidance you need to train smarter and achieve your goals.


LIMITED TIME OFFER: Purchase your plan now and get 25% off your Wellington Marathon entry and merchandise! Click here to learn more and get started!


Let’s make your marathon journey one to remember. Lace up and let’s go!


References:

  • "Anatomy of Running: A Guide to Running Right", Philip Striano, DC, 2013

  • "Daniels' Running Formula", Jack Daniels, PhD, 2005

  • "Anatomy of Strength Training: The 5 Essential Exercises", Pat Manoccia, 2011


My Credentials:

  • TriNZ Accredited Coach

  • REPs registered personal trainer

  • MumSafe qualified trainer

  • Safe Return to Exercise qualified

  • Completed "The Real Moms' Guide to Postpartum Return to Run: PRO Edition" in 2022


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