Double The Distance: Successfully Move From Half To Full Marathon

Congratulations, you conquered the half marathon! It’s a significant achievement, but the road doesn’t have to end there. If you’ve caught the running bug and dream about your next big challenge – a full marathon might be a good choice. While doubling your distance might feel daunting, you can cross that next finish line with the right preparation.

To transition from a half to a full marathon, you need to do more than add miles to your weekly runs. You also need to adapt to greater physical and mental demands.

“The time commitment is very different for the long training runs you’re going to be doing every week to train for a marathon,” Catherine Reese, MD, said. Dr. Reese is a primary care sports medicine physician with Franciscan Physician Network Sports Medicine and a runner herself. “When you’re training for a marathon, you’re going to be running 14 to 18 miles, and sometimes even more, on a weekend day. I recommend you follow a training program and make sure you have a good base of miles before you set out on the pavement for those 26.2 miles.”

5 Quick Tips To Successfully Get From Half To Full Marathon

Dr. Reese suggests five quick tips to help you successfully transition from a half marathon to a full marathon.

1. Build a solid base

Before you start a full marathon training program, make sure you have a solid base of miles. “You want to have a running base of miles first and not be a beginning runner and then go out and decide, ‘Oh, I’m going to run a marathon,’” Dr. Reese said.

2. Cross-training for balance

Include yoga and Pilates in your marathon training routine. These practices are “good for both stretching and flexibility while firing up all the tiny muscles in the glutes, the legs and lower extremities that are important when you run,” Dr. Reese said.

3. Incremental mileage increase

Gradually increase your mileage to prevent injuries. “Eighty percent of running injuries are due to training overload,” Dr. Reese said. Take a cautious approach when you increase your training distance.

4. Mental preparation

Mental toughness is key. Prepare yourself mentally for the increased challenge and focus on incremental goals.

5. Nutritional adjustments

Adapt your diet to meet the demands of longer runs. “A marathon is pretty unforgiving with the nutrition. You can’t fake it that far, so you need to have a fueling strategy.”

What To Look For In A Structured Training Program?`

The best marathon training program aligns with your current fitness level, goals and lifestyle. Look for one that progressively increases mileage and incorporates rest and recovery weeks. “Find a training program, plan it all out and then play with the fueling,” Dr. Reese said, to ensure you are well-prepared for the demands of a full marathon.

Eight keys to a good training program include:

1. A gradual mileage increase: The program should gradually increase mileage and intensity to help build endurance and strength without the risk of an injury. Look for a plan that includes a mix of long runs, speed workouts and recovery days.
2. Aligns with your goals: Make sure the program matches your goals, whether you want to finish the marathon, achieve a personal best or qualify for a more competitive event.
3. Community and support: Many runners like to train within a community or have a coach. Also, resources such as forums or interactive apps can offer support.
4. Customization: Consider whether you can adjust the program to fit your schedule and physical abilities. Some programs offer different levels (beginner, intermediate, advanced) or allow you to modify workouts.
5. Long run increases: Check that the program gradually increases the length of long runs so you can build endurance.
6. Nutritional guidance: Since nutrition plays a role when you train and recover, a good training program might offer guidelines on how to fuel before, during and after long runs.
7. Recovery and rest: Ensure the program includes rest days and incorporates recovery strategies such as easy runs or cross-training.
8. Tapering period: The program should include a tapering phase, which reduces mileage and intensity in the weeks leading up to your marathon so your body recovers and is at its peak on race day.

How To Prevent Injury While Marathon Training?

“Eighty percent of running injuries are due to training overload,” Dr. Reese said. “And the training volume is a lot bigger for a full. That means you’re at a higher risk for overload injuries when training for a marathon.”

To reduce the risk of common injuries while you train, adopt a balanced training program. You’ll want to schedule rest days, conduct proper warm-up and cool-down routines and carefully manage the intensity of your workouts. “It’s important to incorporate cross-training into your routine, like yoga and Pilates. These activities stimulate the essential muscle groups vital for running but frequently get overlooked,” Dr. Reese said.

What Are Common Running Injuries When Transitioning From a Half to a Full?

It’s a reward to both train and finish a full marathon. Yet it puts a lot of demand on your body and mind. Learn about the common injuries runners face while training and how to prevent and manage them.

Achilles Tendinitis

Inflammation of the Achilles tendon leads to pain at the back of the heel. It usually gets worse with physical activity.

• Prevention: Strengthen and stretch your calf muscles regularly. Gradually increase training intensity and wear shoes that fit well and offer good support.
• Recovery: Rest and ice to reduce inflammation. Physical therapy exercises designed to strengthen the calf and Achilles tendon can help. Avoid activities that strain the Achilles tendon until pain decreases.

Iliotibial Band Syndrome (ITBS)

This condition causes pain and inflammation of the iliotibial band, a ligament that runs along the outside of the thigh from the hip to the shin.

• Prevention: Focus on exercises to strengthen hip and glute muscles. Keep your knees aligned during activities and avoid repetitive strain; mix up the routes and surfaces where you run.
• Recovery: Rest and apply ice to reduce inflammation. Use a foam roller on the IT band and thigh muscles to relieve tension. Consider physical therapy for targeted exercises.

Plantar Fasciitis 

A common cause of heel pain is inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot.

• Prevention: Maintain a healthy weight, wear supportive footwear and don’t over-train. Regularly stretch your arches, Achilles tendons and calf muscles.
• Recovery: Rest, apply ice and use arch supports. Stretch your plantar fascia and strengthen your foot muscles.

Runner’s Knee (Patellofemoral Pain Syndrome)

This condition causes pain around the kneecap, often aggravated when you run, squat and climb stairs.

• Prevention: Strengthen your quadriceps, hamstrings and hip muscles to improve knee stability. Ensure your running shoes provide adequate support and are not overly worn. Maintain proper running form.
• Recovery: Rest, ice the knee to reduce inflammation and consider knee supports. Physical therapy exercises should focus on knee and core strength.

Shin Splints

Shin splints cause pain along the shin bone, usually through overuse or repetitive stress. It is more common in new runners or those increasing their training intensity.

• Prevention: Avoid sudden increases in how much you train. Run on softer surfaces when possible and wear proper running shoes. Strengthen your lower leg muscles.
• Recovery: Rest is crucial. Ice your shins to reduce swelling, and consider compression sleeves or supportive tape.

Stress Fractures

Repetitive force or overuse can cause small cracks in a bone. Stress fractures often occur in the feet or lower legs of distance runners.

• Prevention: Slowly increase your running distance and intensity. Make sure you get adequate calcium and vitamin D to support your bone health. Cross-train to reduce repetitive impact on the same bones.
• Recovery: Complete rest from high-impact activities. Substitute low-impact activities like swimming to maintain fitness without stress on the injured bone. This condition requires a medical assessment.

How Should I Best Fuel My Body For Long-Distance Running?

When you train for a full marathon, you need to plan a fueling strategy. Know when and how to nourish your body effectively to help you maintain your energy levels and enhance your performance throughout your long runs and the race.

“For a half marathon, many runners can run what we call fasting or not having to take in fuel while running,” Dr. Reese said. “I wouldn’t recommend that, but a half is the longest distance you could probably go without fuel and not hit a wall.”

To optimize your marathon experience, experiment with different foods and hydration methods during your training runs. Determine what best supports your energy needs, from gels, chews, bars or even real foods. Identify the best way to stay hydrated to prevent dehydration without discomfort. Adjust your diet in the weeks before the race to include more carbohydrates to help boost your glycogen stores.

How Can I Make The Psychological Leap From Half To Full Marathon?

The jump from a half marathon to a full is a physical challenge and a significant mental leap. The psychological readiness to double your running distance requires a strong mindset and mental preparation. Be sure you:

Develop mental stamina

Try visualization techniques. Imagine yourself when you overcome tough spots during your runs. Practice mindfulness and meditation to enhance your focus and resilience during long training sessions.

Cope with the increased commitment

Break your training and preparation into manageable segments to avoid feeling overwhelmed. Share your goals with friends or a running group to foster a supportive environment that can help keep you motivated.

Prepare for pre-race anxiety

It’s a good idea to check out the race course to reduce uncertainty. Develop a pre-race routine that includes relaxation exercises and a motivational playlist. Consider doing trial runs in similar race conditions to build confidence.

Be aware of the unexpected race-day fatigue

Train in different conditions and at different times of the day to prepare yourself for any unexpected changes on race day. Learn to recognize the signs when you’re tired and practice strategies to adjust your pace or focus.

Reflect on your accomplishments post-race day

After the race, take time to feel good about what you’ve achieved, regardless of the outcome. Keeping a journal of your training and race day experiences can help you appreciate the journey and recognize areas for improvement. And don’t forget to celebrate the completion of your marathon!

Crossing the finish line of a full marathon is a testament not only to your physical capabilities but also to your mental resilience. As you prepare for this endeavor, remember that each step you take builds on the solid foundation you’ve already established. Embrace the challenges and changes in your training, knowing they are getting you closer to your personal goal.

Whether you adjust your diet, follow a tailored training program or manage potential injuries, each aspect is crucial to your success. And the mental shift required for this longer distance offers a unique opportunity to deepen your understanding of your body’s limits and strengths.

Don’t forget to celebrate each long run, each session of cross-training and each moment of recovery. And when race day comes, you’ll be ready not just to compete, but to excel.