Week 2: Marathon Secret Cheat Codes

There are certain things in marathon training that will accelerate your fitness, boost your performance, or make running more enjoyable.

These secrets take the average endurance runner a few years of hanging out in run clubs (with more experienced runners) and a handful of marathons under their belt to figure out.

But today is your lucky day. Because I am giving them to you right now. 

Strides are short bursts of fast, controlled running, usually 20 to 30 seconds at about 90% effort with full recovery in between. They improve running form, leg turnover, and neuromuscular coordination without adding much fatigue. Strides are a simple way to stay sharp and efficient, especially during high-mileage weeks. Incorporate 10-20 of these at the end of an easy run once a week and you’d be surprised how smooth marathon pace will feel on your long runs.

Hills are “speedwork in disguise”. Hills can be incorporated at the end of an easy run once a week (in liu of strides). These workouts are short, powerful efforts run uphill, typically 20 seconds to a few minutes, that build strength, speed, and running economy. They’re like natural resistance training: strengthening your glutes, hamstrings, and calves while improving form and stride power. Hills make you a stronger, more resilient runner without the pounding of flat speedwork.

Like any true runner, you may find yourself watching the weather forecast religiously. I always run in the morning and before bed, I’d check the weather to mentally prepare for conditions (and probably check 7 more times before heading out for the run the next morning).

If your schedule allows, you may flex your harder workouts to days that are cooler, less humid, cloudy, and no wind. OR if you want to be macho, you may optimize to do hard stuff in hard conditions which certainly makes the ideal (race day conditions) feel better. You can choose to build confidence with good workouts in great conditions or build character with hard workouts in hard conditions. Up to you, David Goggins.

Carbon shoes are probably the most significant technology advancement in running since dri fit. Nike launched the first ones in 2017 (to consumers) with a claim to make you 4% faster. With the advancements since then, they could claim to make me 12% faster and I’d still believe them.

Carbon shoes are truly a game changer. They are light and springy and will reduce the effort you need on fast runs. The downside? They are expensive! Just about every brand makes a carbon plated running shoe that can run you $200-$300 a pair. I highly recommend investing in a pair for race day, and if you’d like to give them a go for training, reserve them for the speed days. They tend to wear quicker than other running shoes and will lose their pop with increasing mileage.

Ditch the headphones and the music when training. This may sound like a hot take, but it’s not. If you can do it safely, I recommend ditching the phone as well. A run is supposed to be therapeutic, you should let your mind wander, destress, do some creative thinking, and simply disconnect from the world.

There’s all sorts of research on how running with music can impact your running cadence, but I think you will find that running without headphones is simply more enjoyable. Not only that, it will be more comfortable, most marathons don’t allow headphones, and it is safer to be aware of your surroundings (e.g. if you hear police sirens). There are so few times in our lives we are away from our phones for an hour, this is your chance. Ditch the music, and enjoy the moment.

Those are it. My easy to implement, game changing secrets to an enjoyable, successful marathon. Feel free to email me back and let me know what you think.