Shake Up Your Running Routine: Why Mixing Distances Makes You a Stronger Marathoner (Podcast Inside!)

Shake Up Your Running Routine: Why Mixing Distances Makes You a Stronger Marathoner (Podcast Inside!)

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

Hey fellow runners! Fresh off that incredible marathon accomplishment? Congrats! Now, while your legs might be screaming for the couch (and they deserve some serious TLC!), let's chat about what comes next. And guess what? We dive even deeper into this on our latest podcast episode – find us wherever you get your audio fix!

Okay, you crushed 26.2 miles. You're a marathoner! But here's a little secret from seasoned runners: sticking only to marathon training, all the time, isn't the golden ticket to long-term progress. In fact, intentionally mixing in training for shorter distances – think 5ks, 10ks, even a half marathon – can be a game-changer for your running health and future marathon success. Let's get into why.

Your Body (and Mind) Will Thank You

Think about it: marathon training is a serious commitment, both physically and mentally. It's months of long runs, early mornings, and pushing your body to its limits. Doing that year after year can lead to burnout – that feeling of being mentally drained and physically unenthusiastic about running. Plus, constantly logging those high miles can increase your risk of overuse injuries.

Switching gears to shorter distances gives your body a chance to recover from the specific pounding of marathon training. It also reignites that spark! Focusing on different paces and types of workouts can make running feel fresh and exciting again.

Becoming a More Well-Rounded Runner: The Science-y Stuff

Beyond the mental break, training for shorter distances actually makes you a better runner, even for the marathon! Here's why:

• Boosting Your Engine (VO2 Max): Those faster, shorter workouts in 5k and 10k training really target your VO2​ max – that's how efficiently your body uses oxygen. A higher VO2​ max means you can run faster with less effort. Imagine cruising through those later miles of a marathon feeling a little less winded!

• Pushing Your Limits (Lactate Threshold): Shorter distance training also helps raise your lactate threshold – the point where your body starts building up lactic acid quickly. By pushing this point higher, you can sustain a faster pace for longer before fatigue kicks in. Hello, faster marathon finish times!

• Becoming More Efficient (Running Economy): The quicker leg turnover and faster paces in shorter distance training can actually improve your running economy. This means you use less energy at any given pace, including your marathon pace. It's like making your engine more fuel-efficient!

The Half Marathon Sweet Spot

Think of the half marathon as the perfect bridge. It lets you hold onto a good chunk of that hard-earned endurance from marathon training while introducing more focused speed work. It's all about building that "speed endurance" – the ability to hold a comfortably fast pace for a longer time. This is gold for pacing your marathon right and feeling strong in those later stages. Plus, the training isn't quite as demanding as a full marathon build, giving your body a chance to keep developing without the same level of strain.

Mixing It Up: Trails and Track? Absolutely!

Don't be afraid to get a little adventurous with your running! Hitting the trails can be a fantastic way to strengthen different muscle groups (hello, ankles and hips!), improve your balance and agility, and just enjoy a change of scenery. And while sprinting around a track might seem miles away from marathon running, it can actually boost your explosive power and top-end speed, which can surprisingly make your regular paces feel easier. It's all about challenging your body in new and different ways.

The Long Game: Investing in Your Running Future

Ultimately, strategically mixing up your race distances isn't just about recovering from the last marathon; it's about investing in your long-term running health and development. It keeps things interesting, reduces your risk of injury, and makes you a more well-rounded and resilient runner. You'll come back to marathon training feeling refreshed, stronger, and ready to tackle those 26.2 miles with renewed enthusiasm.

So, when should you switch gears? Listen to your body! Give yourself a good few weeks of easy running and recovery after your marathon. Once you're feeling less sore, your energy levels are back up, and you're feeling that running itch again, that's a good sign you're ready to start incorporating some different types of workouts.

Don't worry about losing your marathon fitness! Keep those easy runs in your routine, even if they're shorter. Think of it as maintaining your aerobic foundation while you build other aspects of your fitness. When you decide to train for another marathon, that base will be there, ready to be built upon.

Ready to try some speed? If you're coming off a marathon and thinking about a 5k, start easy with short, fast bursts called "strides" during your easy runs. Hill repeats are another great way to build strength and power without too much impact. The key is to ease in and listen to what your body is telling you.

Intrigued by trails? Start slow on well-maintained, relatively flat trails. Hike first to get a feel for the terrain. Consider trail shoes for better grip. And maybe even buddy up with a more experienced trail runner!

There's no magic timeline for how long to focus on a different distance. It really depends on your goals and how you're feeling. Enjoy the process, embrace the variety, and trust that this approach will make you a stronger, happier, and more sustainable runner in the long run.

What are your thoughts? Have you tried mixing up your race distances? We'd love to hear about your experiences on our podcast!