Listening to the Body
Week 3 of marathon training brought some valuable lessons, a bit of unexpected discomfort, and some solid progress. Ali completed 20km over two runs, missing one run due to feeling unwell. While it can be frustrating to miss a workout, an important part of training is recognizing when to rest. Pushing through sickness can lead to worse outcomes, so this week we listened, we rested, we focused on the next one.
The Training Plan: Adapting and Learning
This week, Ali’s training included:
- Run 1: 50 minutes
- Long Run: 95 minutes
- Missed Run: Due to illness
Missing a run is never ideal, but avoiding further illness or injury is far more important. The key takeaway: rest when your body needs it so that you can come back stronger.
A major learning this week? YES! Never run after leg day. Ali found this out the hard way. Heavy lifting in the gym is a great way to build strength for marathon training, but attempting a run the day after can be a struggle. However, I’m happy it means he’s actually pushing himself in the gym and not just telling me he is! So a lesson learnt, but also a win.
Ali does his runs during the week on a treadmill so, in order to better simulate outdoor running conditions, I advised him to set the treadmill incline to 1%. This helps mimic wind resistance and natural terrain that you would have outside.
The Not-So-Glamorous Side of Running
This week, we touched on a slightly sensitive but important topic: nipple bleeding. It happens, especially during longer runs. So what’s the solution? A bit of Vaseline can go a long way. Marathon training is full of small details like this that can make a huge difference on race day. This is why the long run is so important because you will see what different things affect you over long distances.
This particular long run was full of learnings as Ali got a stitch towards the end as well, which is frustrating, but it is a great way to understand your body better. Getting a stitch in training means we can figure out potential causes and adjust before race day. While there’s no single proven reason why stitches happen, common causes include drinking too much liquid right before a run or not allowing enough time to digest a pre-run meal.
Tips for dealing with a stitch:
- Slow down and breathe deeply
- Walk if needed, then gradually pick up the pace again
- One personal trick I read years ago on Reddit: inhale deeply and exhale forcefully when landing on your left foot. I have no idea why, but it has worked for me!
Running Terminology
One of the running concepts we covered this week was negative splits. Simply put, this means running the second half of your run faster than the first. The idea is to start conservatively, build into the run, and finish strong. This is a great strategy for, I would say, shorter races, helping you avoid burnout early on while leaving enough energy for a strong finish. But this concept can be translated into the marathon distance by highlighting to not go out too fast at the beginning, it’s a beast and will fight back!
Key Takeaways from Week 3
- Rest when needed: Missing one run is better than pushing through illness and risking injury or a prolonged illness.
- Plan your training wisely: Running right after leg day is tough—spacing out strength training and running sessions can help.
- Be prepared for the unexpected: Chafing and stitches happen, but knowing how to deal with them makes a huge difference.
- Run smarter, not just harder: Negative splits can help improve performance and race strategy.
- Treadmill running tip: Setting the incline to 1% better simulates outdoor running conditions and helps prepare for outdoor running.
Looking Ahead
Next week, we’re continuing to build mileage, focusing on consistency, and testing out some new fueling strategies to prevent mid-run issues. Can Ali keep the momentum going? Stay tuned for Week 4 of Ali’s journey
Coach James Note
Marathon training is about more than just running—it’s about understanding your body, learning, adapting, and overcoming challenges. If you’re on your own running journey, take note of these lessons and remember: progress isn’t always linear, but every step forward counts.
JC Running Coach 
Leave a comment