50: How to Not Slow Down in Your Next Marathon

This episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is such a common question for so many runners! So many factors go into not hitting the wall during a marathon: training, fatigue resistance, nutrition, pacing, and more. 

Discussion points include:

• Why glycogen depletion can cause you to slow down (2:05)
• Gender and age differences in slowing down during a marathon (3:40)
• Does the length of your training runs impact your fatigue resistance? (6:30)
• The role of hydration in marathon performance (8:00)
• Carbohydrate intake during a marathon (10:20)
• How to set an appropriate marathon goal time (12:00)
• Training volume and marathon training workouts for fatigue resistance(15:50)
• Recovery nutrition, long run nutrition, and carb loading (19:45)
• How to not slow down from hills in your marathon (21:40)
• Can a tune-up race help you run a faster marathon? (23:45)

If you enjoyed this episode, you may also like:

• All about marathon pacing (ep 6)
• First marathon training tips (ep 17)
• What to eat before a race (ep 20)
• Mastering your mindset (ep 23)
• How many miles should you run per week? (Ep 27)
• How to taper for a marathon (ep 30)

Please excuse how Laura sounds, she had a sinus infection at the time of recording! 

References: 

PMID: 34010308

PMID: 32922647

PMID: 24901444