The Marathon Training Mileage Ramp
Three Habits Distance Runners Need to Stay Motivated & Avoid Injury
Marathon training can become stressful and tedious in the third stage of any training schedule. Quick tips to make sure you reach the starting line and the finish line.
The third stage of marathon training—The Mileage Ramp—is made up of those long, middle weeks of training between running for fun and tapering for success. Midweek mileage increases by 10 - 25 miles per week. Long weekend runs increase from 8 miles to 22 miles. These weeks are grueling. We measure our long runs in hours. We label our runs by which muscles hurt the most. And between runs, we fight demotivation.
The Four Stages of Training
- Developing Base Mileage
- Building Endurance
- The Mileage Ramp
- The Taper
Runners must change their routines during The Ramp for the greatest chance of a personal best at the next finish line.
Keep Fatigue in Check
Early in the training schedule, most runners can walk off or stretch out their fatigue. On really bad days, ibuprophen comes to the rescue. But during the Mileage Ramp, runners need to actively repel fatigue, not react to it.
While training for her first marathon, as Allison’s mileage increased, her average mile time slowed. Between runs, her muscle aches wouldn’t go away. She lived with leg pain. It never went away. It took longer and longer for her to stretch and get ready for each run. She began taking ice baths and felt the benefits.
British physiotherapist Craig Smith prescribes ice baths to the professional athletes he works with. “When you get into an ice bath for five to 10 minutes, the icy cold water causes your blood vessels to tighten and drains the blood out of your legs.” Smith says that when the blood drains, so does the lactic acid—the thief of your muscle wellness.
For this marathon, Allison won’t run more than 10 miles without a recovery bath.
Diet becomes an essential shield against fatigue. We all know protein is important for muscle recovery. Deena Kastor holds the Women’s American Marathon Record. She eats protein quickly following a training run to speed recovery. Other runners use protein-rich sports drinks because they are portable and require no preparation. Sports trainer Gregg Stutts recommends that his clients consume a daily diet of one gram of protein per pound they weigh.
Thrive, Don’t Survive
The longer distances we run, the fewer routes we have available. Boredom sets in. Breaking out of habits can breathe new life into our running—and help us speed up. For mid-week runs, pick a different course. If weather permits, run during a different part of the day. Leave the music, watch, or GPS at home. Run a long run with a local running club or add a race to the calendar.
Grant qualified for the Boston Marathon, but was still suffering from boredom. He chose to bust out of his rut by running some days with a school’s Cross Country team. Their youth, enthusiasm, energy, and speed infused him with new vigor to stay the course for his December marathon.
Remind Yourself of the Goal
We started training because we wanted to run a certain marathon or set new personal records. If you’ve taken your eye off the goal, remind yourself of the reasons you’re training so hard. Spend time studying the marathon city, course route, and terrain. Learn some history and trivia.
Hal Higdon, author of Marathon: The Ultimate Training Guide admonishes his readers to try everything—top, shorts, socks, shoes, official sports beverage, official gel, and more. The Mileage Ramp is the best time to shop and experiment.
Bill is running the Rocket City Marathon. He’s used his off days during The Ramp to book his hotel room, pick out a restaurant for his carbo-loading needs, and find a fun activity for Sunday afternoon to say thanks to his wife and kids for their support during training and on the race route.
The middle weeks of the Mileage Ramp can take their toll. If we plan well, they can be the most beneficial weeks of our training regime.
©2007 W. Mark Whitlock. All rights reserved.
