What's Happening?
Marathon training strategies are increasingly focusing on 'time on feet' as a crucial element for building endurance, particularly for the later stages of a race. This concept involves the total duration spent in mildly active movement, including running,
walking, or other low-intensity activities, rather than solely focusing on mileage. According to RRCA-certified run coach Christine Rockey and Chris Twiggs of Galloway Training Programs, staying active between formal workouts promotes blood flow and keeps the body engaged without the heavy impact of running. This approach helps runners develop resilience against accumulating fatigue, allowing them to maintain strength and effort through the marathon's final miles.
Why It's Important?
The emphasis on 'time on feet' is important because it offers a more holistic and sustainable approach to marathon training, especially for preventing burnout and injury. Traditional mileage-focused training can sometimes lead to overtraining or neglecting the body's need for varied movement. By incorporating low-intensity activities, runners can improve their overall physical resilience, adapt to prolonged effort, and enhance recovery without adding excessive stress. This strategy is particularly beneficial for the U.S. running community, which includes a diverse range of athletes from beginners to seasoned marathoners, as it provides a flexible framework that can be tailored to individual needs and physical conditions.
What's Next?
Runners are advised to integrate more 'time on feet' into their training by looking for low-intensity activities outside of formal workouts, such as chores, walking the dog, or easy bike rides. It can also be built directly into running workouts, especially when conditions are challenging, by adjusting pace or duration. However, experts like Jason Machowsky, RD, CSCS, caution against suddenly adding substantial walking mileage, as it can lead to overuse injuries. The key is to gradually increase 'time on feet' and treat it as part of the overall training load, scaling back if it interferes with recovery or running performance. The goal remains to build the ability to keep the body moving for extended periods.
Beyond the Headlines
The shift towards 'time on feet' in marathon training reflects a broader understanding of physiological adaptation and the importance of varied movement patterns. It moves beyond a purely performance-driven metric to embrace a more health-conscious and injury-preventative approach. This concept has implications for how athletes perceive and structure their training, encouraging a more intuitive and responsive relationship with their bodies. It also highlights the value of non-exercise physical activity (NEPA) in overall fitness and endurance, suggesting that everyday movements contribute significantly to athletic conditioning. This holistic view could lead to more sustainable athletic careers and a healthier approach to long-distance running for a wider population.
