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Staying Healthy During Marathon Season

Marathons in Vancouver this summer

As a strength and conditioning facility based in Vancouver, we’ve seen many runners struggle to maintain their fitness during marathon season and injury often creep in. However, with the right training program and approach, it’s possible to stay healthy and strong throughout the season. Here are some tips to help you stay on track and reach your goals during marathon season.

1. Incorporate Strength Training

Strength training exercise at Saltus Performance - specifically for marathon running

Strength training is an essential component of any marathon training program, especially as we age. Not only does it help prevent injuries, but it also improves our overall fitness and running performance. The focus of strength training is about increasing force output rather than muscle gain. This means we keep volume relatively low compared to following a bodybuilding type program and include specific exercises such as isometrics, bilateral and unilateral lower body work, as well as your core and upper body. Check out one of our semi-private training classes.

2. Implement Dynamic Warm-Ups

Image of a man doing a Dynamic Warm-Up. Done at Saltus Performance

Before each training session or race, it’s important to warm up properly. A dynamic warm-up is an excellent way to prepare your body for the demands of running. This involves a series of dynamic stretches and movements that help increase your range of motion and activate your muscles. This can also help prevent injuries and improve your running performance.

3. Prioritize Recovery

Recovery is a crucial aspect of marathon training, especially as we age. Make sure you’re taking rest days when needed and allowing your body to recover between training sessions. Typical recovery strategies include mobility based work, foam rolling, stretching, sleep and nutrition.

4. Listen to Your Body

Recovery is a crucial aspect of marathon training, especially as we age. Make sure you’re taking rest days when needed and allowing your body to recover between training sessions. Typical recovery strategies include mobility based work, foam rolling, stretching, sleep and nutrition.

5. Be Mindful of Your Nutrition

Image of fresh fruit for nutrition for marathon runners

Nutrition plays a vital role in maintaining your fitness during marathon season. Make sure you’re eating a well-balanced diet, including plenty of fruits, vegetables, whole grains, and lean protein. You should also be mindful of your fluid intake and make sure you’re adequately hydrated throughout the day.

Marathon season can be challenging, but with the right training program and approach, it’s possible to stay healthy and strong throughout the season. 

Our clients at Saltus Performance have had an incredible month filled with achievements and successes from races such as the London Marathon, Vancouver Sun Run, Nimble Bear and more.

By incorporating strength training, implementing dynamic warm-ups, prioritizing recovery, listening to your body, and being mindful of your nutrition, you can maintain your fitness and tackle your goals during marathon season. Remember to be patient with yourself and enjoy the process – the finish line will be there when you’re ready!

If you have any questions or need assistance with your training preparations, do not hesitate to contact us at [email protected] or call us at 778-788-5438. 

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