Squash Cardio: How I Ran A Marathon In 3½ Hours With Only 5 Training Runs

It’s been quite a few months since I did my first ever marathon, the Istanbul Marathon – apologies for not giving you an update before now on my squash cardio experiment.

So my plan before the race was to focus on the Squash Core Foundation Workout as preparation and only run once a week in the 100 days leading up to the event.

Well, I did even less running than that!

In total I only went for 5 runs. A couple of them were 2-3 hours, the others were for 1.5 hours or less.

Why? It’s simply because, at the moment, I don’t find running for long periods of time that engaging.

How I Prepared Without (Or With Very Little) Running

What I did do was follow the Squash Core Foundation Workout, as well as:

• Regular calf-raises throughout the day
• Lacrosse balls & Voodoo bands for squash fitness recovery
• Static stretching after a run/workout
• Deep breathing

One of my goals was to finish without stopping. I had to stop a few times to pee but that’s all.

I completed the marathon in 3 hours 29 minutes & 25 seconds.

It’s not the best time but considering it was my first and considering my preparation of next to no squash cardio training, I was happy with the effort.

The Fun Adventure On The Big Day

• The first 15km was quite enjoyable – running over Boğaziçi Bridge amongst everyone with fresh legs, checking out the scenery.
• I took my first pee behind a tree at the 3km mark – maybe first-race nerves but I had to go 4 or 5 times in total.
• I passed a guy at about the 12km mark who was juggling 3 balls while running! He was ‘in the zone’ – just looking straight ahead in deep concentration.
• At 18km, a guy giving bananas to people refused when I asked for one. “None left,” he said, even though he was holding a bag of ‘em!
• By 20km I was getting close to the elusive 25km mark, which I was told gets easier after that (because it’s like you’re running down hill towards the finish line).
• This was not my experience!
• Just before the 25km mark was passed we started to run on a straight road out to the Ataturk Airport… nothing but straight road… not very inspiring!
• Then we had to run back again to Eminönü, where the Sultanahmet Mosque and Hağia Sofia attract all the tourists.
• Apart from enjoying seeing the race-leaders heading back with speed, it became a mind-game to just keep moving.
• Runners started to drop off, with the occasional unlucky ones suffering cramps. Fortunately, my situation was manageable with no major issues. Just a mind game – in a situation like this, the legs power the will.
• With 5km left it was smooth sailing – apart from the last little incline, which seemed like a mountain.
• I sprinted the last 200m because people were watching 🙂

What I Learned About Squash Cardio & Would I Do It Again?

First thing is I don’t particularly like city-marathons, one, because there are many other people doing it and, two, I don’t think the hard surface is great for your joints.

If I were to run another long race, I would do an ultra-marathon through nature on softer ground in fresh air, with less people.

For the ultra-marathon, I would do the same preparation – focusing on the Squash Core Foundation Workout & other elements – but with 2 differences:

1. No long-runs (or squash cardio)
2. I would make time to go for all-day walks; that is, extended time on my feet

From my Istanbul Marathon experience, I’m thinking that the Squash Core Foundation Workout would be even more effective for an ultra-marathon.

Final Thoughts On My Short, City-Marathon Career

My unique squash fitness workout helps with endurance, even long-distance running.

On the other hand, long-distance running doesn’t translate onto the squash court.

Add to that the time-investment needed, the value it offers your squash fitness is ridiculously low.

Have fun & play your own game!
Mick Holmes

Mick Holmes

Mick enjoys showing squash players simple, effective exercises to feel stronger, faster and more durable on court to help them play better & win more matches.

He was ranked #2 in Australian juniors and has spent over 20 years training in various martial arts so his background provides a fresh, unique perspective.

You can find his core programs at…
https://www.squashfitnesstips.com/core-exercises-for-squash