Dr. Pribut’s New Rules of Training
A top 10 +1 listing of training tips
Summertime is when many begin training for a fall marathon. But whatever season it is you read this, here are some training tips to keep in mind.
- Don’t overtrain
- Train within your current fitness level. Your safe training speed limit will vary from one distance to another.
- Train at different distances and speeds.
- Forget the 10% rule while you build up your distance for marathon training. I recommend a two weeks gentle increase followed by a drop back in the third week. Then you can pick up where you’ve left off. This is called “two steps forward, one step back”.
- Aerobic conditioning should come before speed. Consider going for aerobic conditioning, strength, and speed in that order. Arthur Lydiard was one of the first to systematically recommend this in the order o: Distance, Hills, Speed.
- Get adequate rest. Make sure you rest after hard workouts and be sure to try and get a good night’s sleep.
- Pay attention to your nutritional needs. Be sure to get adequate nutrition in a healthy balanced diet. Assess your needs. If you are diabetic, fine out what you need to do. If you are overweight, determine your real caloric needs. Find out where you are going wrong. Seek advice on a sensible diet. Follow the diet, document what you eat, and weigh your portions. If you have other eating issues, assess it and be honest. Get help if you need it. Don’t cut calories or relatively cut calories by working out hard without replacing your needed nutrients.
- Gradually ease into your speed work. Begin with small speed spurts 100 meters, 200 meters scattered into a longer run after a warm up of a few miles of easy running. Later add in speed play, fartlek and then defined intervals. Tabata workouts are fine for fitness enthusiasts but won’t do much for your marathon training.
- Use the running shoe, running stride, and foot strike that works best for you.
- Pay attention to your body. Don’t ignore pain, learn from it. Know what is normal and what is not normal. Seek professional advice if it is not getting better.
- Don’t forget to taper before a race and reverse taper after the race.