Are you thinking of running a marathon or half marathon in 2020? To be at your best on race day, start training now. Here are a few tips to get you going.

1. Follow a training plan

Whether its for a half marathon or a full marathon, this will keep you organized. A training plan will also help progress your running goals logically, getting you to the start line confident and injury-free. Consider signing up for a marathon training program. It will help you stay on track and will also hold you accountable.

2. Build your base early

“Base” refers to easy running miles that focus on volume, not intensity. Many training programs assume a base level of fitness. This is important because it will not only help develop your running economy, but it will also ensure that you’re ready to go on day one of your training schedule.

3. Train Hills

Training hills is especially true for the local Seattle marathons here in the Pacific Northwest such as the Mercer Island Half and Seattle Rock ‘n’ Roll Marathon. These courses feature stout elevation profiles that can effect runners who aren’t prepared. In addition to preparing you specifically for the course, training hills can increase your VO2 max (maximal oxygen uptake) and maximal running speed.

4. Incorporate cross training

As strange as it may seem to incorporate other types of training into your marathon training schedule, incorporating other forms of exercise such as biking, elliptical, and the stair climber can reduce the risk of running-related injuries. Most marathon training groups will focus on incorporating cross training into their programs.

As always, be sure to check with your doctor before starting a new exercise program.

Don’t let an injury sideline you from achieving your goals. At PRO Medical Physical Therapy, we offer cutting-edge treatments and state-of-the-art equipment to help you recover from injury and maximize your performance. We also offer customized running assessments to help you get to the finish line faster.