Running isn’t the only thing you should be doing to make that next (or first) marathon a walk in the park. Add these into your schedule, and you’ll sail over the finish line
Words: Fiona Bugler
(apart from running)
As a seasoned marathon runner of 20-plus years, I’m always on the lookout for ways to optimise my running. I’ve learned that I cannot just rely on the miles in the bank, the speed of my intervals and the tread on my trainers.
For optimal performance, I need to think beyond the trail and track and make lifestyle changes that include everything from eating well to getting a focussed mindset. With a goal of staying as close to an 80 percent age grading and to counter the diminishing returns of years passing by, everything counts! As runners, we know that putting one foot in front of the other, pushing ourselves out of our comfort zones and hanging medals around our necks brings a high that’s unforgettable, so it’s worth chasing that feelgood factor with some training hacks. Here’s my top 10.
1 COLD THERAPY
Putting ice baths and cold-water therapy into your marathon training schedule may help you to re-focus and reset after long training sessions, both mentally and physically. The science is still in its infancy, with most of the ‘evidence’ of its benefits for health and wellbeing coming from the enthusiastic feedback from those who do it. Over the years, I’ve dipped in and out, regularly swimming in the sea in Brighton through lockdown, ice bathing on a Wim Hoff Workshop and trying out a variety of cryotherapy chambers.
When you train for a marathon, your immune system is under assault and daily exposure to cold therapy may help with this. A 2022 review of 104 studies suggested that the effect on the immune system (eg, tolerance to stress and respiratory infections) is something that should be explored further. There’s some evidence that cold water exposure can trigger an increase in white blood cells, important for immunity. And cold-water immersion also stimulates the production of immune cells, notably interleukin-6, B and T cells.
Dan Bosomworth, founder of Brass Monkey (brassmonkey.co.uk) which makes premium ice baths, plunges and barrel chillers, says: “For individuals preparing for a marathon, the use of cold water therapy can be a conscious and measurable way to build a stronger mind and body.
“Intense training can put your body under immense pressure, and bringing in cold water therapy can hel
