November 01, 2024

Tips to Kic’ your marathon goals

Did you hear the news running queens? Kic has finally launched it’s KICRUN marathon program!
For those who have hit that half marathon goal and are looking to level it up, our KICRUN 21km – 42.2km is for you.

This 16 week program is not only packed with the tools you need to hit your marathon milestone, but it’s peppered with advice from our amazing physio, Alana from Upwell Health, on how to keep your body safe whilst you train. From strength, to nutrition and all things in between, we’ve gone on a deep dive with Alana for all the info you could need whilst you take on your new KICRUN journey.

First up, strength training is a must!

To prepare your body for a marathon, it’s crucial to focus on optimising the strength of the muscles and joints that will be doing the work. In simple terms, we need to increase the capacity and resilience of your tissues to handle the load of running, and one effective way to achieve this is through strengthening exercises. The muscles around your hips, thighs, knees, calves, ankles, feet, and torso all need to work together. Enhancing the strength, endurance, and control of these muscles will make you a stronger runner and help reduce your risk of running-related injuries. Everyone is different, but it’s generally recommended to include strengthening exercises in your routine at least twice a week. This could be in the form of weight training, Pilates, or bodyweight exercises. Check out our new ‘strength for running’ classes to help you get started!

You can also use some benchmarks to help you assess your running strength, which can be tested right at home – just be sure to try these on a day when you’re not too tired from a long run! For example, can you do 30 single-leg calf raises on each leg? How about 15 single-leg chair squats, 20 single-leg bridges, 20 single-leg hamstring bridges, or a 30-second plank? If any of these are challenging, don’t worry! Kic has you covered, and together, we’ll work on the strength benchmarks you need to keep running strong and injury-free.

How much emphasis should we be putting on cadence with our training?

Running cadence (AKA step count) is essential for efficient, pain-free running. While there isn’t one “perfect” cadence, aiming for a range can improve speed with less effort and reduce injury risk. Most recreational runners fall between 150-170 steps per minute (spm); if your cadence is below 160 spm, you might be over striding, which can increase injury risk and reduce efficiency.

To find your ideal cadence, track your current spm with a watch or running app, then aim to gradually increase it by 5-10% if it’s low. Start with short intervals at a higher cadence and work up to longer stretches. Think “shorter, faster steps” – imagine running on hot lava to encourage a quick turnover! You might also use a playlist to match your goal cadence.

Increasing cadence can feel tiring at first, but within 4-6 weeks, it usually becomes easier. Focusing on a quicker step rate will help keep you injury-free, improve efficiency, and make running feel less effortful over time.

What should our nutrition look like whilst we train?

Even with a perfect training plan, if you don’t fuel your body properly before, during, and after runs you can impact performance and raise injury risk more than training errors.

Pre-Run:

Eat a quick snack 1-2 hours before your run, focusing on fast-digesting carbs (like dates, toast, or crumpets with honey) to fuel muscles, and drink plenty of water. Avoid eating too close to your run to let your body focus on performance, not digestion. For extended or intense training, slightly increase your intake to keep energy steady – specific needs vary.

During the Run:

When running longer than 75 minutes, begin fuelling 30 minutes in, with small amounts every 15 minutes to keep energy steady and avoid stomach upset. Options like energy gels, blocks, or chews deliver easy-to-access carbs and electrolytes for hydration and muscle support. Follow any fuel with water to aid absorption and prevent GI issues. Test different fuelling strategies during training to see what works best for your body.

Post-Run:

For optimal recovery, eat within 1-1.5 hours of your run to replenish glycogen with carbs, rehydrate with water and electrolytes, repair muscles with protein, and prioritise rest. If your appetite is low, try a snack like fruit toast or a banana smoothie. For more nutrition tips and Kic recipes, see our blog post from dietician Liv!

Footwear

Choosing the right running shoe is essential for comfort and injury prevention. Here are some quick tips:

  1. Get Professionally Fitted: Visit a specialty running store where experts can analyse your gait and recommend the best shoe, or consult a podiatrist for personalised advice.
  2. Track Shoe Mileage: Most running shoes last 700-1000km, but this varies by running style and shoe type. Replace your shoes once cushioning reduces or wear becomes uneven.
  3. Rotate Your Shoes: For long-distance running, having 2-3 pairs to rotate helps maintain shoe quality and comfort.
  4. Shop Later in the Day: Feet swell as the day progresses, so buying shoes in the afternoon ensures a better fit for long runs.
  5. Check for Discomfort: Recurring blisters or soreness may indicate your shoes aren’t suitable. Poorly fitting shoes can lead to discomfort in feet, knees, hips, and back.

Consider these tips to enhance your running experience and avoid potential issues!

 

Making the most of your recovery

As soon as you finish your run, your body naturally begins its recovery process, which you can enhance with a few simple actions. Activate your parasympathetic nervous system with meditation, diaphragmatic breathing, or journaling. Light stretching immediately after your run, focusing on tight areas, can aid recovery, and consider using tools like foam rollers, massage balls, or massage guns to increase blood flow and reduce lactic acid buildup. Eating well, staying hydrated, resting with your feet up, and prioritising quality sleep are all key for recovery. Gentle activities like walking or yoga can also help, while avoiding alcohol, vaping, and smoking will further support your body’s restoration. For more guidance, check out the “Mobility for Runners” masterclass on the Kic app to keep muscles flexible and reduce soreness.

Looking to crush your marathon dreams? The KICRUN marathon program is now live in the app.