When it comes to running marathons, success isn’t just about the hours spent pounding the pavements. Elite runners and amateur athletes alike are increasingly turning to the concept of marginal gains – a strategy made famous by British Cycling. The idea is to improve performance through small, incremental improvements across all areas, as these small improvements will lead to a big overall uplift. Collectively, these 1% gains can result in a major performance boost over time, too, so things should get better progressively.
Understanding Marginal Gains
The principle of marginal gains is very simple: make 1% improvements in several key areas, and the accumulated result can be significant. In marathon training, this could mean making tweaks to nutrition, sleep, or gear choices – all of which collectively enhance performance.
For example, a runner altering something as minor as their shoe insoles for better arch support could reduce fatigue over 42.2 km. Adjusting your stride to reduce ground contact time, refining your carb-loading strategy in the final week, or even experimenting with caffeine intake pre-race can contribute to better race-day results.
One 1% gain on its own is unlikely to have a major impact. However, if you were to gain 1% in multiple areas, multiple times, over a long period, then a 1% gain could end up making a huge difference. 100 1% gains would lead to 100% improvement overall when you think about it. It’s striving to keep finding these marginal gains that’s the key. You have to be determined to find another edge.
The Key Areas to Target
- Training Efficiency: Instead of running more, run a bit smarter. Incorporate interval sessions, tempo runs, and hill workouts to maximise both aerobic and anaerobic thresholds. Tracking training load and recovery using apps and wearable technology can also ensure you’re optimising volume without tipping into overtraining, which can be detrimental. Too much training will lead to poor performance.
- Recover and Sleep: Using wearables to track sleep quality and making lifestyle changes, such as limiting blue light exposure at night, can result in better recovery, less fatigue, and fewer injuries. Better recovery equates to more consistent training, and this can also reduce the risk of injury.
- Nutrition: Optimise macro and micronutrient intake during training blocks. During tapering weeks, carbohydrate periodisation can lead to better muscle glycogen storage for race day. Nutrition is often a key area to find an edge because its ultimately nutrition that will fuel performance.
- Gear & Race Wear: Advances in running shoe technology, particularly carbon-plated models, have been shown to improve running economy by up to 4%. Technical clothing and socks that reduce chafing also help over long distances. Gear and race wear gains relate to comfort and performance.
- Mental Conditioning: Techniques like visualisation, mindfulness, and structured race planning can sharpen mental toughness and help reduce perceived exertion. The practising of mindfulness specifically can also help to manage stress and increase pain tolerance. The latter will be crucial over long distances.
Marathon Betting: A Growing Trend
While personal performance is usually the main focus for runners, there’s an emerging trend among fans and spectators of major races like the London Marathon, and that is betting.
In fact, now you can place bets on the elite men’s and women’s winners, finishing times, and even the nationality of podium finishers. For those interested in looking at sports betting odds, the London Marathon has become a viable event for both casual and more experienced bettors.
What makes this even more exciting is that there’s been an increase in real-time betting options, with these options allowing bettors to respond to race developments as they happen. Watching a pacemaker drive the tempo or a late surge from a runner can now directly influence betting decisions.
This shift aligns with a wider trend of expanding betting options beyond traditional sports. Just as the margins between elite runners are razor-thin, betting on these races requires careful analysis of form, weather, pacemakers, and historical data.
Linking Performance and Betting
Interestingly, the principles of marginal gains apply just as well to sports betting as they do marathon running. Bettors who analyse previous marathon results, track runners’ seasonal bests, and factor in course-specific conditions can gain a competitive edge. Just as runners look for 1% improvements, those placing wagers can value in statistics that some overlook.
Just as a runner might be looking to reduce their race-day time by 1% through improved hydration or stride technique, bettors can find small edges that can improve their long-term ROI. For example, keeping a detailed diary of past marathon results and weather impacts or monitoring athlete withdrawals can offer insights that some may overlook.
Some bettors go as far as tracking what runners say in post-race interviews or on social media, as clues could be offered about how preparations have gone or the mindset leading into a big race. In turn, runners could be doing the same when analysing themselves and their opponents.
Final Thoughts: Embrace the Details
Whether you’re a casual runner, a competitive runner, or a fan interested in betting on the action, the philosophy of marginal gains offers valuable insight. Success in both areas is rarely about a single, dramatic breakthrough. Instead, it’s the result of small but consistent optimisations that build up over time.
The next time you’re reviewing a training log or comparing betting odds, remember – every percentage point really matters. The tiniest of gains can ultimately be the difference between success and failure.
So, lace up your running shoes with a little more intention, plan your race strategy down to the last detail, and take a closer look than ever before at the data – because it’s the small things that often make the biggest difference.