How to Run a Faster Marathon: 5 Tips for Improving Your Time

how to run a faster marathon

Whether you love running marathons just to participate or for the competition, learning how to run a faster marathon will boost your running confidence for races to come.

According to general marathon statistics, the average race time for men is 4:10, and the average woman is 4:39, whereas elite men clock in at 2:05 and elite women is 2:22.

Many athletes aim for a sub 5 marathon, and whether or not you are serious in competing, learning how to run faster like the elite athletes will give you something to focus on during your long, grueling training sessions.

The problem is, how do you actually run faster, especially when you have to run a distance of 26 miles?

That is exactly what we are going to cover in this article, keep reading to learn the secrets of how to run a faster marathon and boost your time for your next race!

Let’s get started.

Break up the Training into Shorter Bursts

There is a very popular running workout among the running community called Yasso 800’s. The theory behind it is to take your total marathon time and change it into minutes and seconds, then run 800 meters with that converted time.

For example, if your total running time was 4:02, try and tackle the 800 meters in under 4 minutes and 2 seconds. Keep repeating until you get to a workout with 10 repetitions of 800 meters.

Do Not Set a Mental Limit

Don’t let your limiting beliefs take over when you are setting goals for your next race time. If you think that something is impossible, then you will start to train like it is.

By setting a daring goal that you once thought was impossible, you can break those mental barriers and therefore, train harder for a faster marathon time!

Set a Training Plan and Stick to It

Training for a marathon takes a ton of time and dedication, and it is no walk in the park. Marathon training involves long hours and multiple days per week, so be honest with yourself when you set your training plan.

Make sure you add hills, stairs, long runs, and short bursts. And do not forget to include hydration into your training plan. Dehydration can decrease your athletic performance and cause some serious harm to your body.

Take Notes After Sessions

Start writing down all of the details of your runs into a log sheet after every single run. Some pointers to write down are:

  • Time
  • Energy levels during
  • Energy levels post run
  • Appetite
  • Pace
  • Everything your race watch tells you after your run

By looking at your previous runs in a log sheet before you start your next run, it will help ignite a fire in your belly to beat those previous run times.

Do Not Overdo It

You may think that more train equals more gain, but that couldn’t be further from the truth. Overtraining will actually work opposite of the way you want it to. If you are feeling some extreme fatigue, loss of appetite and moodiness, stop running immediately.

Learn More About How to Run a Faster Marathon

Now that you have learned about how to run a faster marathon, it is time to hit that pavement!

Check out our blog for more tips such as how to ice bath after your runs, and how often you should train to prevent any overtraining problems.

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