*This a post I wrote for Grandma's Marathon 2025. It is very applicable to anyone planning on doing a race in the Spring of 2025.
Hi everyone! I’m Jacob Oak, a run coach, personal trainer, and gait analyst from Minneapolis, Minnesota. I’ve had the privilege of working full-time with runners and endurance athletes for over three years now, and next June, I’m thrilled to be returning to Grandma’s Marathon weekend to run the half marathon. Being part of this incredible event for six consecutive years has been a rewarding experience, both as a participant and as a coach.
Every year, I see runners toe the start line, ready to chase their goals and celebrate months of dedication. Some show up feeling great, while others are taped up, wrapped, or even nursing injuries. Some don’t make it to race day due to training-related issues, and others push through but have to step away mid-race. The difference between these outcomes often comes down to the steps taken long before race day.
It’s only November, but now is the perfect time to start planning a solid training program—not only to help you reach the start line, but to get you there feeling strong, healthy, and excited. Here are a few areas to focus on that I’ve seen make the biggest difference in staying healthy and successful on race day: what you do outside of running, a well-designed running plan, and building a supportive environment.
What You Do Outside of Running
Your non-running habits are as important as the miles you log. The runners who feel best on race day usually prioritize these elements:
Sleep: Sleep is your body’s time to repair. Aim for consistency and prioritize restful nights of ideally 8-9 hours. Think of sleep as a non-negotiable part of your training, just like your workouts.
Nutrition: Fueling properly means balancing macronutrients, staying hydrated, and finding the right energy sources that work for you. Great nutrition is like giving your body premium fuel—it’ll help you train harder, recover faster, and stay resilient. Remember that a marathon and it’s training requires a lot of energy. Do your best to eat enough and practice training your gut during your runs so that come race day, you are ready.
Maintaining Proper Movement Patterns: Over time, we all develop habits in how we move. Focusing on proper form and addressing any movement inefficiencies can save you from many potential aches and pains. This means addressing any mobility, flexibility, and strength weaknesses you may have and work through those early and consistently, so you are able to handle all the miles you are asking of your body.
Listening to Your Body: Knowing when to adjust your training can be the difference between staying healthy and getting sidelined. Tune into the cues your body is giving and be willing to adapt when necessary.
Your Running Plan
A balanced, realistic plan is the backbone of successful training. Here’s what I often emphasize with my athletes:
The 80/20 Rule: This is a game-changer. Spend about 80% of your time running at a comfortable, conversational pace, and 20% working at a higher intensity. This approach keeps you improving without overworking your body.
Minimum Effective Dose: There’s a sweet spot for how much training is “enough.” Too much running without recovery only wears you down. Sometimes less is more, so trust a plan that balances effort with rest.
Following a Plan: Having a structured plan can keep you from overdoing it. Trust the process and the progression your plan offers instead of trying to jump ahead. I highly recommend meeting with a run coach to get a second opinion of your plan or hiring one to work with you to create one.
Training for Where You Are, Not Where You Want to Be: Training beyond your current fitness level can lead to burnout or injury. Be patient with yourself and let the progression happen naturally.
Proper Warm-Up and Cool-Down: These aren’t just extras—they’re essential! Warming up prepares your body for movement, while cooling down promotes recovery and mobility.
Your Support System
Running might feel like an individual sport, but a supportive community is a huge asset. The athletes I see thrive the most on race day are the ones who’ve built a network of people who encourage and challenge them.
Training Partners and Communities: Whether it’s a run team, a group at your local gym, or friends you run with, having others to share your goals with can keep training fun and motivate you on tough days.
Professional Support: If you’re dealing with injuries or just want to optimize your training, think about enlisting the help of a personal trainer, run coach, or therapist. Professionals like acupuncturists, massage therapists, chiropractors, and physical therapists can keep you in peak condition and help address any issues before they become setbacks.
Keeping yourself healthy on your journey to the start line requires intentional planning and a willingness to adapt. When you focus on both the physical and mental aspects of training and build a solid support system, you’re setting yourself up not only to run your best race but to genuinely enjoy the journey.
Blog Post written by Jacob Oak | personal trainer, run coach, and gait analyst that works with endurance athletes through Oak Endurance
Comments