As the new year begins, many aspiring marathoners in India and across the globe lace up their shoes, aiming to conquer the iconic 26.2-mile (42km) distance. Achieving a personal best or simply finishing injury-free requires a smart, scientifically-backed approach to training, not just sheer willpower.
The Three Pillars of Running Performance
Running ability hinges on three core physiological factors, all of which can be improved. The first is the lactate threshold, which marks the exercise intensity where lactate accumulates in the blood faster than the body can clear it. This threshold signifies the highest sustainable effort using efficient aerobic energy systems.
The second factor is VO₂ max, the maximum rate your body can consume oxygen during intense exercise. Both lactate threshold and VO₂ max respond positively to structured training.
The third element is running economy—the energy cost of maintaining a certain pace. Influenced by body mechanics and form, this factor improves gradually over time.
Big Data Reveals the Winning Formula
While large-scale controlled trials on marathon plans are rare, insights from fitness tracking apps offer valuable clues. A significant 2024 study by researchers from Britain, Ireland, and New Zealand analyzed 16 weeks of training data from approximately 120,000 marathon runners using the Strava app.
The findings were clear: training volume is paramount. The fastest runners, those finishing between two to two-and-a-half hours, logged nearly three times the weekly distance compared to the slowest participants. The frequency of training days and the completion of long runs were also strongly linked to faster race times.
Runners who completed ten long runs over 20km were, on average, nearly 50 minutes faster on race day than those who did none.
The Power of the Easy Run
The most crucial insight, however, concerned intensity. The extra kilometres run by the faster group were predominantly at an "easy" pace—slower than marathon race pace and below their lactate threshold. This low-intensity training builds physiological adaptations with a significantly lower risk of injury and less need for extended recovery.
Dr. Cailbhe Doherty from University College Dublin notes that this approach, where elite athletes spend around 80% of their time running slowly, is often counter-intuitive for amateur runners. He states that most casual marathoners are "working too hard" in their training sessions.
Fine-Tuning Performance Before Race Day
Even in the final stretch before a marathon, strategic adjustments can yield benefits. The practice of tapering—reducing training load—is critical. Research suggests starting to cut mileage three weeks out, rather than one, can improve finishing times by up to 2.6%. This rest period allows muscles to fully replenish glycogen stores.
Complementing the taper is carbohydrate loading in the final 48 hours. Dr. Doherty recommends a challenging target of eight to ten grams of carbohydrate per kilogram of body weight to maximize energy reserves.
In essence, the path to a successful marathon is built on consistency and patience. The most effective strategy is to run at a comfortable pace, as often and as far as your schedule safely allows. While it may not seem time-efficient, the evidence is compelling: the best way to race fast is, unequivocally, to train slow.
