ORA Physical Therapist, Keeley Knobloch, takes readers along on her training for her first marathon, the Chicago Marathon. A lifelong runner and alumna of the St. Ambrose Cross Country Team and PT graduate, Keeley joins thousands of avid runners, from teens to seniors, who make this life-altering commitment. In each segment, Keeley will share her thoughts, goals, and tips for those interested in running or making that 26.2 on their bucket list.
Segment 2: Marathon Training 101
Five weeks to go until race day!
Going into my first marathon, I knew it would be important for me to have a coach. I know my strengths and weaknesses as a runner. When someone else is writing my training plan, I know I’m getting the workouts I need, not just what I want.
My former college teammate, Brian, does this for me. He writes all my training week-to-week, and we chat frequently to touch base. I trust him completely to tell me, “Keeley, do not run faster than this pace,” or “You need to take an off day.”
For many of you who don’t have a coach, there are still great ways to develop a personal training plan. (See my tips below!)
This past week, I raced the Clinton, Iowa, half marathon, an important dress rehearsal for my first Chicago Marathon in October. I had gels to fuel me and managed grabbing fluids from the water stops (I am notoriously awful at grabbing those water cups). I only did one workout this week and took Wednesday through Saturday as easy days so my legs were a bit fresh for the race. My race instructions from Coach Brian were “Run it HARD!”
It was difficult in the first 3 miles. I found a group of guys to run with and planned at mile 6 to start grinding the pace down. We had to cover some pretty good rolling hills throughout which was great practice on maintaining rhythm. I ended up exceeding my expectations and running a huge personal best time. I was ecstatic that my effort felt strong and controlled throughout.
Never underestimate the importance of surrounding yourself with mentors who can push you while also holding you back at just the right times. (Coach Brian & Coach Beth Jansen)
Coach Brian and I utilize what’s called the “VDOT training plan.” This is a scientifically based program developed by renowned physiologist Jack Daniels. It’s a calculator where you enter your most recent time and it will compute a current fitness reading for you in the form of a “VODT number.” Athletes of all experience levels can use this calculator to have accurate pacing for easy runs, interval runs and marathon pace runs.
For All Marathon Dreamers: Start with a Plan
For those already running, a good marathon training plan begins about 12 weeks out from race date. Your weekly total of miles (mileage volume) should steadily build over that time to peak about 3-4 weeks before race day.
After that, your remaining 2-3 weeks will be a taper to freshen up your legs. Each day of training has a different purpose but week to week will follow the same pattern. Plan to include: 1-2 “hard” effort days, 3-4 easy paced days and a long run day.
For beginners who are thinking about a marathon, you need to already be comfortably able to run 30-40 miles every week before committing to the training.
For inspiration, PBS’s Nova program, took a group of non-athletes from 0 to 26.2 miles at the Boston Marathon to see if just about anyone could run a marathon with proper training. It’s a great documentary and story of their transformative journey.
The real key is to build up miles over months so your body gets used to the pounding and prevents injury.
Other training plans that I recommend utilizing are the Boston Athletic Association (BAA) marathon training plans, Runner’s World Marathon training plans or Strava training plans.
Another long run knocked out with a friend.
Helpful Links
Not all training plans call for running 7 days a week. Most people can get by with 5-6 days running. Cross training (other forms of aerobic training) can be useful to maintain fitness without the forces of running on the body. Examples include: swimming, aqua jogging, biking and/or the elliptical.
I strongly recommend incorporating strength training into your weekly routine for injury prevention. This is important to improve your running economy/efficiency and avoid any muscle imbalances. Runner’s World has some great circuit options
Whether you enjoy jogging around the Quad Cities or aspire to compete in marathons like Keeley, the Running Program at ORA Physical Therapy has been designed to help runners manage injuries and prevent future ones. Our program breaks down appropriate techniques, improves a runner’s skill set, and provides education on injury and sport.
If you have a new or chronic running injury or simply looking to reach a higher level of running potential, schedule an appointment with a running specialist today at 309-767-0866 or visit qcora.com/physical-therapy.
