🏃🏼‍♀️🏃🏽‍♂️The Secret to a Faster Fall Marathon

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Today’s newsletter is written by Letty from Marathon Media. Letty hosts both, the Marathon Running Podcast and LettyRuns YouTube Channel.

We recently had the pleasure of interviewing our resident running coach on the podcast to delve into a crucial aspect of athletic training: how the work you put in during the summer months directly sets the stage for your best performances in fall races. This insightful conversation explored the physiological adaptations, the benefits of heat acclimation, the translation of summer endurance to fall speed, and the mental fortitude gained during those challenging summer miles.

For those who prefer to watch, the full interview is available as a podcast and on our YouTube channel. And, of course, you can listen to the complete discussion as a podcast episode wherever you get your audio content.

Here are some key takeaways:

I. The Foundational Link: Physiology & Periodization

Our coach emphasized the profound physiological adaptations that occur during consistent summer training. These include an increase in plasma volume, improved mitochondrial density within your muscles, more efficient sweating mechanisms, and a tendency for your core body temperature to be lower during exertion. These adaptations build a robust aerobic foundation.

Within the framework of annual training periodization, the summer block is strategically designed to prepare the body for the more intense demands of fall racing. Often serving as a crucial base phase, it's a time to build overall fitness and resilience, setting the stage for more specific training closer to race day.

Monitoring key biomarkers like heart rate variability (HRV) trends, training stress balance, and even sleep data can provide valuable insights into how well an athlete is adapting to the summer training load and building the necessary resilience for a strong fall.

II. The "Heat Advantage": Acclimation & Adaptability

Training in the summer heat, while sometimes challenging, offers a unique "heat advantage." The body becomes more efficient at thermoregulation, reducing cardiovascular strain during exercise and lowering the energy cost of running. This physiological adaptation can lead to an increased lactate threshold, ultimately benefiting performance in cooler fall conditions.

Our coach discussed evidence-based strategies for safe and effective heat acclimation, including gradual exposure to heat, strategic timing of runs, diligent hydration protocols, and considering post-run cooling techniques. They also touched on the potential benefits and considerations of sauna use.

Beyond the heat, the inherent variability of summer training, such as incorporating spontaneous trail runs and navigating varied terrains, contributes significantly to an athlete's overall adaptability and resilience. This varied stimulus can also play a role in building stronger injury resistance.

III. Translating Summer Endurance to Fall Speed & Stamina

While summer training often focuses on higher volume at slower paces, the "aerobic engine" built during these longer, steady efforts is crucial for the demands of fall races. The transition involves a carefully planned progression towards the higher intensities and stamina required for goal races like marathons, including incorporating marathon-pace and threshold workouts.

The ramp-up in intensity and specificity from summer to fall is a critical period. Our coach highlighted the importance of a planned approach to avoid overtraining or injury, emphasizing the strategic integration of speed work and longer tempo runs.

We also discussed the vital role of specific strength and conditioning during the summer. While not directly running-focused, exercises targeting the core, glutes, and eccentric strength (especially important for downhill running) are essential for preventing breakdown and enhancing power for faster fall paces.

IV. Mental Fortitude & Managing the Transition

The challenges of summer training, whether battling the heat or logging long, solitary miles, build significant mental toughness. Our coach shared strategies for athletes to leverage this psychological resilience when facing the inevitable discomfort of a fall race. The discipline cultivated during consistent summer training becomes a powerful asset.

We also addressed common pitfalls athletes encounter when transitioning from summer training to fall racing. These include increasing intensity too quickly, neglecting recovery as race excitement builds, and overtraining due to eagerness. Our coach provided guidance on how to avoid these errors and maintain a balanced approach.

Finally, our coach shared their overarching philosophy on summer training: listen to your body, embrace the process, prioritize consistent recovery, and follow a smart, gradual progression. By adhering to these principles, athletes can unlock their absolute best performance potential in their fall A-race.

Be sure to check out the full interview on our podcast and YouTube channel for a more in-depth discussion and practical advice on maximizing your summer training for fall racing success!