"If you want to run a fast marathon, you need to build endurance, strength, injury resilience, speed, and mental toughness. Here's how to do it. Jason competing in his first marathon, the 2008 New York City Marathon Marathons are difficult events because so much can go wrong. Once you run through mile 20, you're in the "Wild West" of racing: anything can happen."
"I was a recently graduated post-collegiate track athlete when I first lined up for a marathon. At the New York City Marathon, I thought I'd negative split the final 10k and cruise to the finish line with a 2:37 finish time. But when a senior citizen blazed past me at mile 22, I knew I was in trouble. I succumbed to hitting the wall at mile 20 and gradually slowed down until the finish."
Running a fast marathon requires coordinated development of endurance, muscular strength, injury resilience, speed, and mental toughness. Marathon racing becomes unpredictable after mile 20, making fueling and pacing critical to avoid hitting the wall. Proper training must include aerobic conditioning, strength training to increase force production, and strategies for injury prevention to sustain high-volume work. Nutrition and fueling strategies are essential for multi-hour efforts. Athletes can achieve dramatic improvements through targeted changes in training that increase power and efficiency while maintaining a similar cardiovascular demand.
Read at Strength Running
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