If you are training for the Chicago marathon you should keep in mind the following marathon training principles:
When to start training for Chicago marathon
The early you start your marathon training the better. 4 months prior to the marathon is a good idea. Training early has advantages, you get enough time to train and most importantly you have time to recover from inevitable running injuries.
The Chicago marathon course
The course is the flattest around. No need to do hill running as part of your training but if you do hill running during your training, on the d-day the flat course will feel like a piece of cake.
The 10% rule of marathon training.
Never increase your weekly mileage, by more than 10 percent a week. If you do you will drastically increase the risk of running injury.
The long runs for Chicago marathon
The long runs can be upto 20-23 miles (for the experienced runner) for the inexperienced runner this can be 5 – 15 miles depending on your level of experience. The long run should be done at least once a week.
We love going full speed on our training but it is a good Idea to slow things down between your training weeks. This will allow you to stay fresh as you build on your overall workload.
Taking a complete break from running is as important as running itself. Two to three days of complete rest will allow you body to recover from the stress of marathon running. Don’t take a long rest as you will lose all the gains from your training.
Hydration for Chicago marathon
Keep drinking enough water. Water helps in preventing running injuries
Weather conditions for Chicago marathon
The last two chicago marathon have seen hot temperatures on the day of the marathon. In 2007 it was so hot to the extent one vulnerable runner died. The best way to prepare is to train in hot weather conditions.
Nutrition for Chicago marathon
Eating the right foods is important! You need to eat plenty of carbohydrates to give you energy. Eating foods rich in protein will help your body repair small tears that happen during training.
Taper for Chicago marathon
Avoid overtraining by reducing your weekly mileage during the final two weeks before Chicago marathon. This will ensure you arrive at the starting line feeling fresh and energized.
Good luck with your training!!