How to Run Back-to-Back Marathons
Running back-to-back marathons sounds crazy to nearly anyone. But while finishing a marathon is certainly a noteworthy accomplishment – for some runners, it’s not enough.
Whether it be due to pure ambition or less than ideal timing of two dream races, quite a few runners find themselves planning to run back-to-back marathons.
Is it possible to run back-to-back marathons?
The first question most runners ask themselves is whether or not it’s even possible to complete back-to-back marathons. Those who have run a marathon before know just how involved the recovery can be, and attempting to add another one in the mix definitely complicates things.
However, with the right training, experience and commitment, many runners can successfully run back-to-back marathons.
It’s important to note that success here depends a great deal on the runner’s experience level. New runners and first-time marathoners should steer clear of any goals that will impede upon their full recovery.
How soon after a marathon can I run another one?
The answer here varies greatly from one runner to the next. Some are able to run another marathon one week after the first, while others find the sweet spot with a 2-4 week gap in between.
Marathons within three weeks of each other can usually be completed with a simple recovery period in between, but those with more than a 4 week gap might require some additional training.
In most cases, runners find themselves running marathons back-to-back not for the pure challenge of it, but because two of their goal races happened to fall close together. Since the timing is usually out of the runner’s control, it’s best to create a modified recovery and taper plan based on the specific circumstances.
How to Recover Between Back-to-Back Marathons
The key to success with back-to-back marathons is recovery. The time in between marathons will either set you up for success in the second race or ruin your chances of finishing. Here is how to navigate taper and recovery for different back-to-back marathon timelines.
Marathons 3 weeks apart:
- Use the first marathon as your last “long run” in the training plan
- Follow a standard taper schedule after this first marathon to prepare for the second
- Here is an example of the final long runs of training:
- 26.2 miles (first marathon)
- 12 miles
- 6-10 miles
- 26.2 miles (second marathon)
Marathons 2 weeks apart:
- Create a shortened recovery period after the first marathon
- Begin running again after 3-5 days off
- Stick with short, easy runs during the week
- One “long run” in between marathons of 8-12 miles
Marathons 1 week apart:
- Take 2-3 days completely off after the first marathon
- Stick with a couple short, easy runs before the second marathon
- Prioritize stretching, complete rest, easy walking and running
In addition to training, runners need to take recovery and time off their feet seriously. Making the most of the days and weeks in between marathons means recovering well – both physically and mentally.
One of the most important aspects of recovery is hydration. Staying hydrated in between back-to-back marathons means taking a water bottle with you everywhere you go. Wearing comfortable gear like these womens hoodies will help remind you to stay off your feet and take time for yoga and stretching.
Being intentional with the time in between marathons is necessary for any runner planning to run 26.2 miles back-to-back – regardless of experience level and fitness.
How to Train for Back to Back Marathons
Training for back-to-back marathons is essentially the same as training for a single marathon, but requires even more commitment and dedication. Essentially, the better trained you are, the easier it will be both physically and mentally on race days. Here are some tips to set you up for success.
Create a recovery plan ahead of time
Deciding to run back-to-back marathons means that your training plan will extend past 26.2. Runners will need to create a plan for those few weeks following the first marathon, extending up to the second.
Establishing the post-marathon plan ahead of time is crucial for success in the second. Decide how many days will be dedicated to complete rest, how many for easy recovery running, and determine in between “long run” mileage. Creating a plan early on will help runners stay accountable during those off weeks.
Adjust your intensity levels
While planning to run two marathons in a row is certainly possible, it’s important to maintain realistic expectations. These marathons likely won’t result in any PRs or extraordinary finish times, and that’s okay.
Adjust your training intensity to match your new goals: finish safely and un-injured. This means more easy miles and less intense workouts during training. Focus on staying consistent, with a high quantity of miles. Quality miles during this season means easy, healthy running.
Wear the right training gear
Training to run back-to-back marathons means avoid niggle injuries and chafing more than ever. Finding the right training gear will help avoid missing unnecessary runs as the big day(s) approach.
Selecting the right sports bras will help women avoid chafing and discomfort during all the extra time spent running. Finding gear that is seasonally appropriate, fits correctly and helps you feel confident is key during this extended training period.
Prioritize fueling and hydration
Fueling and hydration are crucial for any marathon, but especially when you’re planning to run back-to-back marathons. Take the time to invest in yourself by cooking healthy, nutritious meals, selecting whole-food snacks and being intentional with what you put in your body to replace lost calories.
Hydrating means replacing all the liquid lost during sweat throughout training, so runners will need to increase their daily water intake to keep up. Bring a water bottle with you on the run to stay on top of it during long runs and in hot weather.
Invest in high quality shoes
Running shoes are arguably the most important piece of gear a runner owns. Get the wrong fit, support or style, and injury will almost always occur. In order to stay healthy and strong for 26.2 x 2, it’s important to invest in the right running shoes.
Find shoes that are supportive, comfortable, and unique for your individual running style if necessary. These womens running shoes offer support for long runs to help prevent excess impact on your joints. Take the time to research different heel drops, wide versus narrow toe box, breathability and more to select the best shoes for your body.
Run the second marathon for fun
Remember – you’re expecting a lot of your body to finish 26.2, and now you are attempting to double it. In order to avoid injuries, it’s important to lower expectations and set out simply to complete the distance.
Running the second (and even the first) marathon for fun is a great mindset to have prior to race day. Remind yourself that you are here for the experience and as an opportunity to conquer a new goal of back-to-back marathons. Set the watch aside and run just for fun!
Be flexible
Running back-to-back marathons doesn’t always go as planned. If you’re feeling rough after the first marathon, adjust your plan as needed. If training throws you a few hurdles, adjust your race day goals.
Flexibility is important when marathon training, and even more so when training for two marathons. Understand that things likely won’t go perfectly, and be flexible and adaptive as training progresses.
Running back-to-back marathons is an experience very few get to try. If you’re up for the challenge and ready to commit, enjoy the ride! Persevere in training, listen to your body, and get excited for race day – x2!
