Training SMART: Saving the Glory for Race Day

As a runner, you've probably heard the phrase "no medals in training." It’s a simple yet powerful concept that reminds us that the real race isn’t happening. Yet for some, training becomes so competitive and intense that it causes some issues, which this piece hopes to explain.

I was inspired to write this article after watching and listening to similar messages on The Stephen Scullion YouTube Channel and the No Finish Line Podcast, by John O'Regan

A lot of runners think that the top runners ahead of them and getting podium places and age grade wins must simply outwork everyone else, going all out in every session to break the body down to come back stronger. But is that really the secret sauce? Do the best runners push themselves to the brink every single time they lace up?

While training for Edinburgh marathon recently, I kept thinking about something I had heard in an episode of Scullion's youtube series

“I always keep the next session in mind,” “Instead of emptying the tank every time, I make sure to save something for the next workout. It's all about consistency.”

When it comes to marathon training in particular, the whole is definitely greater than the sum of its parts. Every run, whether it’s an easy 30 minutes or a crucial long run, is a building block toward your personal best. You’re stacking up months, maybe even years, of training, and it all comes together on race day. No single session matters more than any other. Sure, some runs have a bigger impact than others, but they all play a role in getting you to the start line on race day.

But... When should you push hard?

This doesn’t mean you can slack off, though. Every runner who makes big gains, particularly a few years into the sport, when gains become smaller and harder to come by, knows you’ve got to embrace the grind and feel the burn, but that extra gear needs to be used wisely. Pushing yourself to the limit should be strategic, respecting what it does to your body and mind, and giving yourself the recovery time you need.

If you’re killing yourself on Tuesday, racing your friends on intervals, and then expecting to crush a long tempo run on Thursday or Friday, you’re only setting yourself up for burnout. Maybe going five seconds slower on that last 800m rep means you’re improving 0.01111% less (totally made-up stats here), but you’re recovering 10% faster. The name of the game is consistency, as I've talked about before on this site.

And let’s not forget that not every session needs to be an all-out session. Depending on what you’re working on—whether it’s endurance, speed, or form—you might actually need to hold back quite a bit, also depending on where you are on your programming. Even during those long tempo runs, pay attention to your form and whether you’re still getting what you intended from the session. If you're out of control or feeling pretty exhausted early on, its a sign that something has to change.

Sometimes... you need to hit the wall

That said, there are times when you do need to dig deep. Every runner is different; some need to feel that intense effort in training to really grow, while others might need to simulate the late stages of a race to get mentally and physically prepared. Just remember, it doesn’t have to be every session.

For runners who struggle in the later stages of a race (I usually struggle at the end of a 5k and 10k for example), or who see a big drop-off compared to their competitors, pushing to the limit in training more often might help. But this is where the physical and mental challenges of preparation intersect.

When you do push yourself to the next level, take note of how you feel in the days that follow. Any hard effort demands recovery time to help you come back stronger. The harder the effort, the more recovery you’ll need.

Confidence and rest

Your mind needs training just as much as your body does. Knowing how hard you can push yourself is a valuable lesson. Pushing to your limits—whether during a solo run, or on a key long marathon training run at the end of the block —can give you the confidence you need on race day.

But it can go both ways. If you give it your all in training and fall short, it can shake your confidence. Maybe you’re mid-training, dealing with tired legs, and just exhausted from work. You push yourself, and it’s not enough. It’s crucial to take the lows in your stride, just as you would the highs.

Reflect on those tough sessions with a clear mind. If you have a coach, friends, or family to bounce ideas off, even better. Digging deep isn’t always about running fast; sometimes, it’s just about getting out there for those early morning runs or hitting the pavement after a long day at work.

Know when to ease off

Knowing when to dial it back is key—not just at the end of a run or a workout, but also week to week. Taking a day off or cutting a run short doesn’t mean you’re weak; it means you’re thinking ahead, focusing on next week, next month, and overall consistency. Running smart is the goal.

Ultimately, consistency is king. It’s something I'd say again and again, but that’s just how crucial it is. Day by day, week by week, month by month, year by year—keeping your training consistent will lead to improvement. Remember, pushing harder isn’t always the key to getting stronger, and by holding back at the right times and listening to your body, you can save the real glory for race day!