What if I told you that running faster and feeling stronger on race day isn’t just about piling on more miles or cranking out extra speed sessions?
Imagine finding out that some of the most effective ways to boost your marathon performance actually happen off the road.
It sounds like a runner’s dream, right?
In this article, I’m going to discuss 5 science-backed techniques that can significantly improve your marathon times—four of which don’t involve lacing up your shoes.
Curious to know what they are? Let’s dive right in…
5 Strategies to Improve Marathon Time
By incorporating these research-driven strategies, you’ll push beyond conventional training methods and achieve remarkable gains…
Let’s start with a protocol designed to supercharge your lungs and reduce your amount of breathlessness…
Strengthening Your Lungs
Did you know that your lungs could be holding back your marathon performance? Studies show that when we run, the muscles responsible for drawing in oxygen can fatigue, leading to that familiar shortness of breath that slows you down.
But here’s the good news—just like you can strengthen your legs, you can also train those breathing muscles to work more efficiently.
One way is by using devices like the POWERbreathe Plus, which adds resistance to your inhalation, making your respiratory muscles work harder. You can adjust the resistance dial, making it harder for your muscles to pull air in, and over time, they become stronger.
Here’s a 6-week experiment using Powerbreathe:
Think of it as weightlifting for your lungs. In fact, research on the impact of inspiratory muscle training at different intensities reveals that using such devices can:
- Lead to significant gains in performance,
- Reduce breathlessness,
- Speed up post-run recovery.
But here’s the kicker: you don’t need fancy equipment to strengthen your breathing. I recently spoke with James Fletcher, an expert in respiratory training, who shared a simple trick:
“Clench your fist like you’re holding a pencil. Then, lift your ring and pinky fingers, and breathe through the gap created by your thumb.”
It’s a low-tech but highly effective way to build up those breathing muscles.
Protocol 1 for Strong Lungs:
Perform 30 breaths twice a day for 4-6 weeks.
If you’re using a device like POWERbreathe, increase the resistance as you improve, just like you would increase weights in the gym.
After the initial phase, maintain your gains by doing 1-2 sets of 30 breaths every other day.
Research also shows that warming up these muscles on race day also makes a difference. The manual recommends 2 sets of 30 breaths at around 80% effort can help prime your lungs for better performance, but if breathing through your fist, I’d recommend one set of 15 to get things warmed up.
While fine-tuning your breathing can give you more control over your runs, there’s another surprisingly effective way to boost performance—taking cold baths…
Deliberate Cold Water Exposure
Dunking into icy water may not sound appealing, but deliberate cold exposure offers powerful benefits for both body and mind.
Studies confirm that cold water immersion can reduce muscle damage and soreness after intense workouts while also flooding your body with mood-boosting and stress-regulating hormones like norepinephrine and dopamine.
In fact, one study about human response to different water temperatures shows that a 57-degree cold plunge can increase norepinephrine levels by a staggering 530% and dopamine levels by 250%. These neurotransmitters not only help you feel more energized but also support better focus and motivation during training.
But before you brush off this strategy because it sounds uncomfortable, hear me out—leaning into discomfort is precisely the point.
Every time you push through something you don’t want to do but do it anyway, you activate and strengthen a part of your brain called the anterior mid-cingulate cortex. This area is critical for goal-setting and perseverance, traits that are invaluable when tackling the final miles of a marathon.
So, cold water exposure isn’t just about faster recovery or elevated mood—it’s about building mental toughness that will keep you pushing forward when every fiber of your being wants to stop during your race’s toughest moments.
The Tenacity Protocol goes like this:
Start by setting your water temperature to something uncomfortably cold. The idea is to pick a temperature that triggers a genuine reluctance to step in—this discomfort sparks a rush of norepinephrine, offering your first challenge in strengthening the anterior mid-cingulate cortex.
Now, step in and stay fully immersed for one minute, resisting the urge to jump out. This moment of endurance is another chance to train that mental toughness needed for pushing through the toughest parts of a race.
Next, turn off the water and complete the rest of your shower as usual. The final test comes when you flip the cold water back on for one last rinse, forcing yourself to withstand the chill a bit longer.
Aim for 4-6 sessions a week or a cumulative 12 minutes of cold water exposure. I’m currently on a 40-day streak, and trust me—it doesn’t get any easier, but that’s where the growth lies.
Now, we can’t dive into peak performance without considering what happens between workouts. Let’s talk about optimizing your recovery…
Sleep for Better Recovery & Performance
In her book Good to Go: How to Eat, Sleep, and Rest Like a Champion, Christie Aschwanden nails it:
“Nothing else comes close to sleep’s recovery-enhancing powers. You could add together every other recovery aid ever discovered and they wouldn’t stack up.”
And she’s right. When training ramps up, runners often fall into the trap of waking up earlier to fit in extra miles, sacrificing quality sleep in the process.
But here’s the deal: sleep isn’t just about recovery; it’s a performance booster. Research about extended sleep and endurance performance consistently shows that reduced sleep leads to poorer performance, while better sleep brings tangible improvements on race day.
Most adults need between 7-9 hours of sleep per night, but it’s not just about hitting a number. Seven hours of quality, uninterrupted sleep beats nine hours of tossing and turning.
But what defines “quality” sleep?
It’s all about the sleep cycles—deep sleep, light sleep, and REM phases. Along with that, metrics like heart rate, heart rate variability, and breathing rate can be tracked throughout the night to give a more detailed picture of how well you’re resting.
If you wear a smartwatch, you’re likely already tracking these metrics and more. If not, there are apps you can place under your pillow that gather similar data. Tracking your sleep over time will help you determine what’s normal for you and whether a given night was restorative or restless.
Some apps even differentiate between time in bed and actual sleep time. You might think you clocked eight hours, but disruptions in the night could mean you actually slept much less.
I find it fascinating to check my own sleep data each morning. Sometimes I wake up feeling refreshed only to see that I had multiple interruptions, offering insight into why I might feel sluggish later.
Getting your sleep dialed in is one of the most overlooked yet impactful ways to boost both recovery and performance. And once you’re well-rested, you’ll be ready to tackle the other strategies that can take your marathon to the next level.
Dr. Amy Bender, a leading sleep scientist, has done extensive research about sleep and marathon completion time showing that using electronic devices within an hour of bedtime leads to poorer sleep quality and can even impact marathon performance negatively. In fact, her studies link pre-bed screen time to both sleep difficulties and worse race outcomes.
Protocol 3 for Better Sleep:
Aim for 7-9 hours of actual sleep each night—not just time spent in bed, but time truly asleep. Seven hours is the bare minimum, but as your training intensifies, shift closer to nine hours to support recovery.
Keep a consistent sleep schedule by going to bed and waking up at roughly the same time each day. A 30-minute buffer in either direction is fine to accommodate daily changes, but consistency is key.
Prioritize sleep efficiency. Ideally, 85% of your time in bed should be spent asleep. For instance, if you’re in bed for 9 hours but only sleep for 7, that’s around 78% efficiency, which could use improvement.
If you’re struggling to hit that efficiency mark, there are strategies to optimize your sleep and make the most of the hours you do get.
Now, let’s dive into how to maximize the quality of those sleep hours and set yourself up for marathon success.
How to Improve Your Sleep Time
You’ve likely heard about sleep hygiene—it’s all about refining your habits before, during, and even after sleep to optimize your rest. Here’s how to dial in those habits for better recovery and marathon performance.
Start with your sleep environment. Ideally, your bedroom should be cool, dark, and quiet. If possible, let natural light seep in come morning to align with your circadian rhythm. But if streetlights or light pollution disrupt your sleep, try using an eye mask to help you reach deeper stages of rest.
Next, build a calming pre-sleep routine. Whether it’s taking a warm bath, sipping a decaffeinated drink, or doing a bit of meditation, consistent wind-down rituals signal to your body that it’s time to sleep, helping you ease into rest more smoothly.
Cutting back on screen time is another critical step. Whether it’s your TV, phone, or laptop, aim to eliminate screens at least an hour before bed. This is especially useful if you’re struggling to sleep soundly.
Intensity matters too. Avoid high-intensity workouts right before bed, as it takes time for your body to wind down. The same goes for heavy meals close to bedtime—they can leave you feeling uncomfortable and restless. Consider shifting your main meal earlier in the day, like at lunchtime, to support better sleep.
Finally, when race day is near, prioritize extra sleep in the three nights leading up to it. Research suggests that this can enhance both recovery and performance—essentially giving you that double boost.
But what if I told you there’s also specific food that can deliver this same double-whammy effect? Let’s dive into it…
Food for Better Recovery & Performance
Recent research about polyphenols and performance has highlighted the powerful role of polyphenols—antioxidants that not only aid in recovery by buffering lactate and boosting re-oxygenation but also show a moderate yet significant performance enhancement.
So, based on these findings, here’s Protocol 4 for Optimizing Your Diet:
During your training, focus on incorporating more polyphenol-rich foods into your meals. These antioxidants are abundant in dark chocolate, cranberries, strawberries, blackberries, and blueberries.
For measurable benefits, aim to consume around 700 mg of polyphenols daily. This could be achieved by consuming 200 g of dark chocolate, 250 mg of green tea, and 300 g of mixed berries. However, research also suggests that a higher intake can lead to even better results.
For those looking for an extra edge before race day, consider supplementing with quercetin—one of the most effective polyphenol supplements. Studies recommend a 7-day loading period leading up to the race to maximize your performance potential and give you the best shot at setting a new personal best.
But let’s not forget—strengthening your body isn’t just about what you eat. We also need to address the importance of strength training for boosting your speed and endurance…
Strength Training
When it comes to running performance, your calves are the unsung heroes driving you forward. But here’s where most runners go wrong: they focus on high-rep, low-weight calf raises and often stick to straight-leg variations.
While that targets the Gastrocnemius—a key calf muscle—it only deals with 2-3 times your body weight during running. The real powerhouse here is the Soleus, which manages 6-8 times your body weight and tends to get overlooked.
To maximize your strength and efficiency, here’s Protocol 5 for Stronger Legs:
Incorporate double-leg bent-knee calf raises twice a week, focusing on challenging weights. Aim for 10 reps per set, with 1-2 minutes of rest between three sets.
The bent-knee position specifically activates the Soleus, giving you the power boost you need to sustain speed over long distances.
Strengthening this often-undertrained muscle not only propels you forward more efficiently but also helps delay fatigue, meaning fresher legs in the final miles.
Wrap Up
By integrating these five strategies—enhancing breathing, embracing cold exposure, optimizing sleep, focusing on diet, and incorporating strength training—you can significantly elevate your marathon performance.
Each approach is supported by research, offering practical, science-backed methods to improve endurance, recovery, and overall race results.
Implement these techniques to maximize your training and race-day performance, and set yourself up for a new personal best.
Sources:
Research on Inspiratory Muscle Training and its effects on recovery and performance: Effects of Inspiratory Muscle Training Upon Recovery Time During High Intensity, Repetitive Sprint Activity
Study on Inspiratory Muscle Training Intensities and their impact on long-distance runners: Influence of Inspiratory Muscle Training of Various Intensities on The Physical Performance of Long‐Distance Runners
Analysis of Inspiratory Muscle Pre-Activation and its effects during running: Complex Network Model Reveals the Impact of Inspiratory Muscle Pre-Activation on Interactions among Physiological Responses and Muscle Oxygenation during Running and Passive Recovery
Systematic review of Cold-Water Immersion compared to passive recovery: Impact of Cold‑Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants
Research on the Anterior Mid-Cingulate Cortex and goal achievement: The Tenacious Brain: How the Anterior Mid-Cingulate Contributes to Achieving Goals
Study on Human Physiological Responses to Water Immersion: Human Physiological Responses to Immersion into Water of Different Temperatures
Investigation into Sleep and Marathon Completion Time: Sleep Health, Individual Characteristics, Lifestyle Factors, and Marathon Completion Time in Marathon Runners: A Retrospective Investigation of the 2016 London Marathon
Research on Extended Sleep and Endurance Performance: Extended Sleep Maintains Endurance Performance Better than Normal or Restricted Sleep
Study on Cranberry Supplementation and its effects on performance: Cranberry Supplementation Improves Physiological Markers of Performance in Trained Runners
Systematic review and meta-analysis on Polyphenols and Performance: Polyphenols and Performance: A Systematic Review and Meta-Analysis
