Considering long distance, inappropriate exercise intensity, uneven exercise, lack of balance when training are common mistakes of runners.
Training before races helps runners develop their own abilities. According to the Hansons training philosophy mentioned in The Hansons Marathon Method, marathon consists of four main pillars. If one of the pillars is missing, the rest of the workout is no longer guaranteed. Here are the mistakes that led to the breakdown of the marathon pillars and the decline in training.
Long distance is too important
The first pillar of your running training lesson plan is doing a moderate long run. Long run plays an important role, but it is not appropriate to set the distance or duration of the long run. New rerunners are very likely to make this mistake. Long running exercises must be consistent with the lesson plan and ability of the practitioner. Ideally, long runs should be about 25-30% of the total weekly running distance and should not last more than three to 3.5 hours. This means that if you are training for about 80km a week, long runs should not exceed 24km.
Long running is important for marathon training, but you should also allocate your training time to other days of the week. By practicing reasonable long runs, runners can practice more in other areas of training instead of focusing only on endurance.
Unsuitable exercise intensity
The second pillar of training is running at the right intensity. For the most part, runners think it’s good to run fast and keep trying to run fast. In fact, you need to start with light runs, then move on to other exercises to promote quick training.
Running too fast sometimes makes the runner more susceptible to unwanted injuries because the body is under a lot of pressure, exceeding its limits. For those who practiced on their own marathon training program, their range of motion was much higher than that of a regular exercise. Therefore, accelerating to be faster only adds pressure to the body. Then, the athlete will be too tired, can skip the exercise, skip the day of light runs and exercise activities become erratic. Lack of exercise regularly can make it possible to fall into a state of shortness of breath, and even get stuck in the cycle of injury and recovery, without being able to improve performance.
The third pillar of the marathon is to practice regularly and avoid day-to-day training. As discussed, erratic training is the result of improper running speed. When you’re constantly running at high intensity, you’ll need more days off, especially if you unfortunately experience unexpected injuries.
In short, training success is not determined by a single run, but rather the result of days of training.
Lack of balance when exercising
The fourth pillar in marathon training, is also the synthesis and harmony of the three pillars above. If the long run has a reasonable length and distance, the runner can maintain a balance in training.
A more balanced workout allows you to perform exercises at a variety of speed ranges, with fast running days, heavy workouts, rest days, recovery. If you maintain a consistent pace of exercise every day, you can do balance training weekly and monthly.
The benefits of a balanced workout are less skipping, can increase the number of training days per week, increase running distance per week, thereby increasing workload.