5 Areas to Improve Marathon Performance

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Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

Welcome, runners! We recently sat down with an experienced run coach for our podcast to discuss a topic fundamental to every runner's journey: the five key areas that truly drive performance in training and lead to race day success. During this interview, run coach Todd Charnetski explains why these five pillars are absolutely essential for a runner's development and even shed light on common misconceptions that often hold runners back. Our conversation is available both, on YouTube, and as a podcast episode.

Let's dive into these crucial elements and see how you can apply them to your own training.

1. Endurance – The Foundation of Your Run

When we talk about endurance, it's more than just the ability to cover long distances; it's about building a robust aerobic engine that allows you to sustain effort efficiently. Our coach defines it as your body's capacity to deliver oxygen to working muscles over extended periods.

To build this critical foundation, effective training methodologies go beyond simply logging miles. Think long runs that focus on time on feet rather than just distance, performed at a conversational pace. Tempo runs are also key, where you hold a comfortably hard pace for a sustained period, pushing your aerobic threshold. You'll know if your endurance is a limiting factor if you consistently feel "gassed" early in runs, struggle to maintain pace on longer efforts, or find your recovery takes an unusually long time. Beyond mileage, factors like consistent training, proper fueling, and adequate sleep are often overlooked contributors to improving your endurance.

2. Stamina – Sustained Speed and Power

While often confused with endurance, stamina, in our coach's philosophy, focuses on your ability to sustain a higher intensity for a prolonged period. It’s about delaying fatigue when pushing closer to your race pace. The differentiation is crucial because while endurance gets you through the distance, stamina allows you to perform well at a faster pace over that distance.

Workouts crucial for developing stamina include interval training at paces faster than your goal race pace, followed by short recovery, and cruise intervals which are longer repeats at threshold pace. These integrate into a training plan after a solid endurance base is established. Stamina becomes particularly critical in races from the 10K distance upwards, especially in the latter halves of half marathons and full marathons where maintaining effort under fatigue is paramount. Pacing plays a huge role here; learning to sit at that "comfortably hard" effort in training directly translates to executing your race plan effectively without burning out too early.

3. Speed – Unlocking Your Potential

Even for the most dedicated endurance runners, speed is a vital component. Our coach defines "speed" in distance running not just as your absolute top-end sprint, but as your ability to run faster at any given effort, or maintain a given pace with less effort. It's a fundamental element for all runners because improving your speed at short distances makes your longer, slower paces feel easier.

Preferred methods for improving speed include strides (short, fast bursts), short, intense hill repeats, and interval workouts that target paces faster than your current race pace. Balancing speed work with endurance and stamina training is key to preventing overtraining. It's about smart integration: perhaps one dedicated speed session a week, or incorporating strides after easy runs. For runners who feel inherently "slow," the encouragement is clear: speed is highly trainable! Focus on consistent, small efforts – even just a few short strides after easy runs can start to improve your running economy and neurological efficiency, making you faster over time.

4. Durability/Resilience – The Unsung Hero

This pillar is often overlooked until an injury strikes, yet it's as crucial as any other attribute, encompassing both physical and mental robustness. Durability and resilience for a runner mean the body and mind's ability to consistently withstand the rigors of training and life's stresses without breaking down. It's about building a robust system that can adapt, absorb challenges, and bounce back stronger.

Key components in building this kind of durability extend beyond just physical drills. It’s about cultivating mindful recovery practices, recognizing the importance of adequate sleep, consistent proper fueling, and ensuring strategic rest days are non-negotiable parts of your routine. It also involves listening deeply to your body's subtle signals and understanding the difference between healthy training fatigue and potential warning signs of an impending issue. Practical tips include establishing consistent routines around your training, integrating moments of genuine rest and reflection, and fostering a positive mindset towards the entire training process. When it comes to listening to your body, it’s about paying attention to persistent discomfort, pain that changes your gait, or fatigue that doesn't lift. This discerning awareness allows you to make smart adjustments before a minor niggle becomes a major problem.

5. Race Toughness – The Mental Edge

Finally, Race Toughness is indeed as much mental as it is physical – and arguably, the most critical for race day success. Our coach defines it as the mental fortitude to push through discomfort, maintain focus, and execute your race plan even when your body screams to slow down. It's about disciplined thinking and resilience in the face of physical and mental challenge.

Strategies to develop this include practicing discomfort in training through challenging workouts, visualization techniques where athletes mentally rehearse race scenarios (both good and tough moments), and developing positive self-talk mantras. Yes, race toughness absolutely can be "trained" like a muscle; the more you intentionally push your mental boundaries in training, the stronger they become. Our coach shared an example of an athlete who, facing unexpected headwinds late in a marathon, used a pre-rehearsed mantra and visualized their strong finish to push through, ultimately achieving a personal best. For runners who struggle mentally, the advice is to break the race into smaller, manageable segments, focus on one mile at a time, and remember your "why." Lean into those moments of discomfort in training – that's where true race toughness is forged.