Blog, Chronic Pain, Physiotherapy

The Importance of Deloading Before a Marathon: A Physiotherapist’s Guide

Preparing for a marathon is no small feat.

You’ve spent months training, pushing your body to its limits, and building the endurance necessary to cross that finish line.

However, as you approach race day, there’s one critical component of your training that can make or break your performance: deloading.

As a physiotherapist, I want to emphasise the importance of deloading and guide you on how to do it effectively.

Why Deloading Matters

Deloading, or tapering, is the process of reducing your training volume and intensity in the final weeks leading up to a marathon.

This phase allows your body to recover from the physical stress of training while maintaining the fitness gains you’ve worked so hard to achieve.

Physical Recovery: During intense training, your muscles, tendons, and joints experience microtrauma. Deloading gives your body the time it needs to repair these tissues, reducing the risk of injury during the marathon. Without adequate recovery, you’re more susceptible to strains, sprains, and other injuries that could sideline you on race day.
Mental Rejuvenation: Training for a marathon is as much a mental challenge as it is a physical one. Deloading allows your mind to recover from the rigors of training, helping you approach race day with renewed focus and determination. This mental reset can be just as important as physical recovery in ensuring optimal performance.
Peak Performance: Proper deloading ensures that you arrive at the starting line feeling fresh and ready to perform at your best. It balances the fine line between maintaining your fitness and avoiding overtraining, allowing you to peak at the right time.

How to Deload Effectively

Deloading isn’t about doing nothing; it’s about strategic reduction.

Here’s how to do it right:

Gradual Reduction in Mileage: In the final two to three weeks before the marathon, gradually reduce your weekly mileage by 20-30% each week. For example, if your peak week was 50km, reduce it to 35-40km two weeks before the race, and 10-15km in the final week. This reduction allows your muscles to recover while still keeping your body primed for race day.
Maintain Intensity, Reduce Volume: While you should decrease your overall mileage, it’s important to maintain the intensity of your runs. This means keeping up with your speed work and tempo runs but at a reduced distance. For instance, if you usually run 8km at marathon pace, reduce it to 4-5km. This approach helps keep your legs sharp without overloading them.
Focus on Nutrition and Hydration: During the deloading phase, pay close attention to your nutrition and hydration. Ensure you’re consuming a balanced diet rich in carbohydrates, proteins, and healthy fats. Hydration is equally important, as it supports muscle recovery and prepares your body for the demands of race day.
Prioritise Sleep and Rest: Adequate sleep is crucial during the deloading phase. Aim for 7-9 hours of quality sleep each night to support your body’s recovery processes. Additionally, incorporate rest days into your schedule to give your body the time it needs to heal and recharge.
Incorporate Light Cross-Training: Engage in light cross-training activities like swimming, cycling, or yoga to maintain cardiovascular fitness without putting additional strain on your legs. These low-impact exercises help keep your muscles active while promoting recovery.
Listen to Your Body: Pay close attention to how your body feels during the deloading phase. If you’re experiencing any aches or pains, don’t hesitate to scale back further. The goal is to arrive at the marathon feeling strong and injury-free.

Conclusion

Deloading is an essential part of marathon preparation that allows your body and mind to recover and perform at their best on race day.

By gradually reducing your training volume, maintaining intensity, and focusing on recovery, you can ensure that you’re ready to tackle the marathon with confidence.

Remember, the key to a successful deload is balance—give your body the rest it needs without losing the fitness you’ve worked so hard to build.

For personalised guidance and support in optimising your marathon training strategy, consult with the experts at M Physio – Zetland today.