5 Tips for Returning to the Marathon

So, did you see my Instagram post yesterday? Yes, it’s true. I signed up for my 40th marathon! And since, by January 2025 it will be almost five years since my last 26.2, it seemed appropriate to review these tips for returning to the marathon.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Debbie Woodruff (@coachdebbieruns)

While I’ve had longer breaks, that is a significant amount of time between races, especially at my age. I know that there are some things I need to do before returning to the marathon to help me be successful and get there injury-free.

Returning to the Marathon

While I have been running consistently, training for a few half marathons, adding a full marathon to the mix adds a new level of intensity. I’ve also had a few injuries since my last marathon, including plantar fasciitis a couple of years ago. Not to mention falling several times and landing hard on my knee. I want to do well, of course, but I know that I need to have realistic expectations and train smart to accomplish my goal and not get injured. Here are my suggestions for successfully returning to the marathon.

Are you training for your first marathon? Check out Your First Marathon: 26.2 Tips to Train for (and Complete) Your First 26.2

Are you returning to the marathon after a long layoff? Here are some tips for success. #running #marathonClick To Tweet

 

5 Tips for Returning to the Marathon

1.  Start at the beginning: If it has been more than a few years since your last marathon, stop looking at the Advanced plans. No matter at which level you were training before your layoff, time and de-training will take their toll. This is especially true if you are older or if your training level overall has been minimal lately.
2. Create a realistic goal based on your current running: Forget your wishlist time goal that you were so close to nailing five years ago. If you have been training and racing shorter distances, there are tools that can help you create a realistic marathon goal based on your most recent race times. If you have not been training at all, focus on building up your mileage (see tip 3). Try fitting in a few shorter races, including a half marathon about midway through training. That will help you define your marathon goal time.
3. Take your time building your mileage: Maybe you could manage a 12-week training cycle five or 10 years ago when you were training consistently, running two marathons a year, and, well, five or 10 years younger. Face it, you’re starting from scratch here. While the 10 percent rule may be a myth, increase your mileage slowly and cautiously, and complete a solid base-building period before you even start your actual training plan.
4. Take care of yourself: Marathon training is hard. You’re pounding the pavement day after day, you’re increasing your mileage, you’re pushing your body to its limits. Don’t ignore small problems. Do your knees ache a bit? Do you feel a twinge in your heel? Take care of it now. Your ice pack may become your best friend. Take an extra day off every now and then. Get a massage. Stretch. Foam Roll. Your body will get you to the finish line, just give it a little love and appreciation.
5. Have fun: You’re doing this for fun, right? Or to prove that you still can? If you were going to make any money doing it you would have done so a long time ago. So relax. Enjoy the experience.  You know you can do it because you’ve done it before. You’re already a marathoner.

The key is to make your return to the marathon challenging but enjoyable. My own goal is to enjoy the experience and stay injury-free.

Have you ever returned to running or racing after a time off? How did it go?

 

 

And Now It’s Time for the Runners’ Roundup!

Linkup with the #RunnersRoundup with @DeborahBrooks14, @milebymilerun, @runningwithpugs, and me! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running! Click To Tweet

 

---

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco