The peak weeks of marathon training can feel a bit like a rollercoaster. One minute you’re smashing your long runs, the next you’re wondering why on earth you signed up for this. If you’re training for a Marathon, you’re probably deep in high-mileage territory, with tired legs and the mental battles that come with it.
The good news? You’re not alone, and there are ways to make these tough weeks more manageable. Here’s my guide to surviving and thriving through the hardest part of your training block.
Embrace the fatigue – But listen to your body
Feeling tired right now is completely normal. Your legs might feel like lead, and every run might feel like a struggle. But there’s a difference between normal training fatigue and warning signs your body is giving you. Sharp pain, extreme exhaustion, or a sudden lack of motivation? That’s your cue to slow down.
Sometimes, swapping a run for a rest day does more good than pushing through. Remember, your body isn’t a machine, it needs recovery to perform at its best.
Quick tips:
- Swap an easy run for rest if you’re feeling wiped. Less can be more.
- Prioritise sleep: aim for 7-9 hours a night.
- Keep easy runs really easy – slow it down and enjoy the scenery
Fuel like an athlete
Your body is working overtime right now, so give it the right fuel. Think of yourself as a high-performance car – premium fuel only! Skimping on nutrition will leave you sluggish and slow. Focus on a balance of carbs, protein, and healthy fats.
Carbs are especially important before long runs, and protein is your muscle’s best friend post-run. Hydration? Don’t forget it. Water throughout the day, plus electrolytes after sweaty sessions.
Fuel tips:
- Hydrate consistently, and include electrolytes after long or hot runs.
- Carbs for energy: whole grains, pasta, rice, oats, bananas.
- Protein for recovery: lean meats, legumes, tofu.
Recovery isn’t optional
You can’t run hard miles and skip recovery without consequences. Foam rolling, stretching, and even massages are your secret weapons to staying injury-free and feeling strong. Recovery helps your muscles and mind recharge, ready for the next session.
Recovery strategies:
- Foam roll and stretch daily.
- Ice baths or cold showers post-long run can help reduce inflammation.
- Treat yourself to a sports massage if you can – your body will thank you.
The mental side: Trust the process
Peak weeks aren’t just physically challenging – they’re a mental battle too. You may doubt your training or feel drained, but this is completely normal. Mental resilience is just as important as physical strength.
Break your training into manageable chunks, celebrate small victories, and keep reminding yourself why you started. Positive affirmations or mantras like “I am strong” or “One step at a time” can be surprisingly powerful.
Mindset tips:
- Remind yourself why you’re doing this.
- Break your training into manageable chunks – one run at a time. Focus on the task at hand and let go of the big picture for now.
- Use mantras or positive affirmations to keep your mindset strong. Phrases like “I am strong” or “One step at a time” can keep you focused.
- Talk to fellow runners – sharing the journey with others makes it easier and less isolating. You’ll be surprised at how many are feeling just like you.
Stay injury-free
Injuries are every runner’s nightmare, especially during these peak weeks. Pay attention to niggles, swap runs for cross-training if needed, and make sure your shoes are in good shape. A few tweaks now can save weeks of recovery later.
Injury prevention tips:
- Listen to your body: if it hurts, don’t push through.
- Good shoes: replace every 300-500 miles.
- Cross-train: cycling, swimming, or yoga to give your legs a break.
Keep race day in sight
You’re almost there! These peak weeks are where the magic happens – building both mental and physical strength that will carry you to the finish line. Visualise race day, feel confident, and trust that every tough session is making you stronger.
You’ve got this. Every mile, every step, every tough moment – it’s all getting you ready to cross that finish line with pride.
