Luckily, you can race 26.2 miles on just three running workouts a week—and you might even finish it faster than you think. How? Because two guys figured it out a long time ago.
Murr and Pierce suggest dynamic stretches like side lunges and leg swings before the run; foam rolling and static stretches like pigeon pose after the run; and deep hamstring and lower back stretches on cross-training days.Stuff happens. You’re in the middle of a 16-week program and you get sick; you sprain your ankle; you have to go on several last-minute business trips. Result: You miss some key workouts.
Often, if you had a slight cold or too much travel, you can recover and get back where you want to be relatively quickly. But if you have foot pain or ITB syndrome, you’ve got to take care of your injury first, and get healthy again.” This can take weeks, and it’s really tough if you’ve been looking forward to a big race—but you shouldn’t attempt a marathon unless you’re fully prepared for it. Reschedule another in a few months’ time.
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