A Day in the Life of a Competitive Marathoner
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Trim gets at least 8 hours of shut-eye because he knows proper sleep is his number one recovery tool. Sometimes, that means sleeping in and running later in the day.
Not everyone has the luxury of a flexible schedule, so if you need to wake up early to run or workout, aim for a consistent bedtime.
If Trim gets less than 8 hours, he immediately feels off. It’s his biggest incentive for getting enough Zzz’s. “If I have a big goal and I want to stay healthy, then I have to get the sleep.” he says. “And if I don’t, it just won’t work out.”
Trim performs exercises before runs to activate his calves and glutes, including bodyweight squats, lunges, tip-toe walks, and heel walks. “That’s every single run. I’m never lacing up and just getting out the door,” he says. In total, the routine takes about 6 to 7 minutes.
Trim explains that activation exercises are particularly important for morning runs since you’re still waking your body up at the start of the day.
After his activation exercises, Trim does a “Kenyan warmup,” which involves running the first quarter or half mile of his run at a very slow pace, by his standards. For someone who’s totally new to running, this warmup might involve walking for 5 or 10 minutes.
Trim says your injury risk is higher as a beginner. “Running is an extremely explosive, plyometric movement,” he explains. “To not prime your body for that movement is to welcome injury risk.”
Cooling down is part of Trim’s routine, too. He includes 15 to 20 minutes of cooldown anytime he does a workout. “But the scale of the warmup and cooldown is relative to your weekly mileage,” he says. For people he coaches, he tries to incorporate at least 5 to 10 minutes of both.
After a run, it’s time to eat again! For Trim, a post-run breakfast is probably bacon and eggs (protein) with toast (carbs).
During a typical training cycle, Trim strength trains twice a week on hard days after a hard workout. He points out that low-rep, high-weight lifting will help condition you for training and prevent injury.
If running and strength training on the same day sound like a lot, Trim recommends weight training as far from your next hard day as possible.
No gym access? Trim recommends investing in resistance bands. “It’s such a great way to work in some intense training that can have a real preventive effect on injuries.” He says bodyweight exercises are another great way to build strength and improve range of motion.
A protein and carb-heavy dinner is key for an athlete like Trim. When he doesn’t have time to cook but still wants something satisfying, he opts for pasta with meat. When he has more time, other staples include protein rice bowls with roasted veggies.
When he goes out to dinner, it’s all about the burger and fries. “I’m always worried about being iron deficient when I’m training at a high level,” he says.
Trim also regularly has a post-meal treat like ice cream or cookies. “I’m always so worried about being underfuelled that I probably err on the side of being overfuelled, but it’s the healthy space for me to be in,” he says.
His number one piece of nutrition advice for the runners he coaches: “Training your body to be able to eat before you run is huge.” If a runner is feeling burnt out, Trim will almost always ask about nutrition: Have you been eating carbs? Are you going to bed hungry? Are you getting enough protein?
He also thinks it’s crucial to give your body time to fully digest meals before bedtime. Eating right before you hit your pillow may reduce your sleep quality, according to research.
Feeling sick? Trim goes by the golden rule: It’s OK to run if your symptoms are above the neck. “Be prepared to change your intensity, back off a workout, or skip the workout, just do an easy run, but you should generally be OK.” Otherwise, focus on healing before stressing your body, says Trim.
Proper hydration is another important element of staying in tip-top shape, says Trim, who frequently adds electrolytes to regular water. He explains keeping tabs on hydration is especially important during the warmer months.
“I never want to go into a run hungry,” says Trim. If he’s running later in the day or doing a double, his go-to during recent peak training was a plain toasted bagel with peanut butter and honey. “I’d rather be a little burpy on a run but be fueled than be going into a run and feeling empty.”
“The massage gun isn’t going to save your life,” Trim says. While massage certainly has its place, Trim is adamant that nutrition and sleep are the two most important factors for optimal performance. “There’s no secret thing,” he insists.
Recovery is a crucial element of training. For Trim, total rest days are uncommon, but he realizes that’s not realistic for everyone. “I try to get people away from taking two days off in a row.” He also says taking multiple days off in a row can affect the body’s ability to adapt to the stress you’re putting it under. Cross-training can be a great way to stay conditioned without increasing your injury risk.
A Day in the Life of a Competitive Marathoner
Wake up
1
Eat a pre-run snack
2
Do my activation routine
3
Prioritize nutrition and hydration throughout the day
5
Go for a run
4
Strength train
6
Eat dinner
7
Go to sleep
8
How should you fuel before a run? Trim recommends runners find something they’ve been eating their whole lives and opt for that. “That’s something you’re going to be good at digesting.”
Trim’s go-to snack before a morning run is toast with peanut butter and honey or a chocolate chip Clif bar. “I’m looking for simple, easy, digestible carbs,” he says.