Train for a Marathon on a Busy Schedule

Running a marathon doesn't just require physical dedication, but a significant time commitment as well. Runners with stressful jobs, families, outside interests, social lives and other obligations may find keeping their mileage up a challenge. Some runners may feel like giving up altogether, while others are tempted to skip workouts, increasing their risk of injury. Learning to train efficiently, however, can help save your race plan while maintaining your sanity. Using these five tips, runners at any level can confidently race a marathon on a busy schedule:

1.Focus on the long run. A weekly long run gradually reaching 20 miles is crucial to increasing the storage of glycogen in your muscles and conditioning the body to the pounding of running, according to Robert Chapman, director of the Human Performance Laboratory at the University of Indiana and coach of the Brooks team Indiana Elite. Underestimating the importance of long run, he recently noted in ScienceDaily, is the biggest mistake a runner can make when facing a race longer than a half-marathon. Even if you struggle to fit mileage in during the week, committing to a weekly long run will significantly increase your chances of race day success while limiting your risk of injury.

2.Ink your workouts in your calendar. Just as you schedule marketing meetings, doctor's appointments and kids' play dates, block out time in your schedule to run. Commit to three days during the work week, carving out a time just for your workout while postponing other obligations. Experts, including the designers of the Runner's World online training guide, agree that four solid days of running a week are sufficient to run a successful marathon.

3.Run with a friend - or better yet, a team of friends. Training with a group can keep you on track when you'd rather relax with a glass of wine after a long day at work. Running with friends also turns your training into a social affair, lessening the feeling of "missing out" on evenings out when you're on a six-miler during "American Idol."

4.Don't dwell on missed days. A single missed run won't ruin your schedule. Even falling off the wagon for a week, provided you stay dedicated to your weekly long run, won't destroy your chances of a race day PR. Enjoy the rest, and make each run count the next week. Consider adjusting your goals as you miss mileage in the weeks leading up to the race, however, and adopt a more conservative approach.

5.Don't neglect your core. Strong core muscles are essential to strong long distance running, asserts Ray Zahab, a world champion ultra-runner and adventure racer. As you fatigue, strong core muscles will help you maintain your form, and therefore speed, as you push through the final "aching 8" miles of the marathon. Adopting a consistent routine of exercises working your abdominals and the surrounding muscles will improve your race without adding significant time to your training regime.

Above all else, keep your training enjoyable. If running feels like a chore, you're less likely to stick around for the rewards.

Sources:

Robert Chapman, "Biggest Marathon, Half-Marathon Training Mistakes" ScienceDaily
Ray Zahab, "The Importance of Core Strength for Ultra-Runners and Adventure Athletes" RunCoach