Peak Performance at the Flying Pig: A Physical Therapist’s Guide for Marathoners
Cincinnati is gearing up for one of the most iconic races in the Midwest—the Flying Pig Marathon. With its rolling hills, enthusiastic crowds, and uniquely spirited vibe, this course is a celebration of endurance, grit, and community. For novice and experienced runners toeing the line this year, success won’t come down to sheer willpower—it’ll come from precision: the smart, strategic decisions you’ve made in the final weeks of training.
As a physical therapist with a specialization in endurance sports and running medicine, I’ve worked with countless marathoners on the path to peak performance. Whether you’re chasing a Boston qualifier, a personal record, or the perfect execution of your race plan, here’s how to fine-tune your prep for the Flying Pig—body and mind.
1. Taper With Intent, Not Fear
By now, you know the taper isn’t about doing nothing—it’s about optimizing recovery while maintaining sharpness. For advanced runners, this period should be strategic, not passive.
- 2–3 Weeks Out: Cut weekly mileage by 20–30%, but keep some intensity (e.g., short intervals at race pace or faster). Focus on full recoveries but use these surges to keep the legs “springy” and feeling fresh.
- Race Week: Focus on efficiency—short strides, relaxed form drills, and dialing in race rhythm. The goal is not rest alone, but restoration. The laws of physics still apply: bodies in motion stay in motion. Keep moving, but resist the urge to overdo- the day that matters is race day.
Pro Insight: Many experienced runners feel “off” during taper. That’s normal. Resist the urge to overcompensate. Trust the training. Trust the process.
2. Own the Course—Train for the Terrain
The Flying Pig course isn’t flat and fast—it’s rolling, challenging, and demands respect.
- The Bridges (Miles 1-5): These sections are rolling- utilize the downhills for recovery. Don’t overcook yourself- it’s early!
- The Climb (Miles 6–9): This early uphill section can shred quads if you charge it too hard. Think efficiency—shorten your stride, lean slightly forward from the ankles, and keep cadence consistent. Use effort or heart rate to guide you here, versus pace.
- The Descent (Miles 9–13): Eccentric control becomes king. If you haven’t trained downhill running, your legs may feel it by mile 20.
- Mariemont (Miles 15-18): Enjoy this flatter stretch and enjoy the cheers- imagine every sign, clap or whistle was specifically directed at you!
- Riverside (Miles 20 +): This is where you gut it out. It’s a LONG stretch and may feel like the city is not getting closer no matter how long you are running on this road. Lock in and finish strong.
3. Redefine Strength as Stability + Load Tolerance
You already know the value of strength training—but at this level, it’s about specificity.
Focus your in-season strength work on:
- Unilateral stability (rear-foot elevated split squats, single-leg deadlifts)
- Rotational control (anti-rotation presses, Pallof holds)
- Reactive strength (hops, bounds, low-volume plyometrics)
Why It Matters: Efficient force transfer = less energy waste. You don’t need to be stronger at this point; you need to be more economical. During taper the focus should be on activation and mobility- these sessions should not be crushing but rather stimulating.
4. Execute Your Plan—And Pivot if Needed
On race day, experience counts—but so does adaptability. The Flying Pig’s dynamic course and unpredictable spring weather mean new and seasoned runners need a flexible mindset.
Race Day Reminders:
- Break it into chunks. Run the course in thirds: conservative, controlled, then courageous.
- Don’t panic early. Wind, weather, or early hills may skew your splits. Run by effort, not ego. Even the best laid plan can be disrupted by an unseasonably hot/ humid day or a torrential downpour (2023…). A well executed race is one that is run for that day in particular.
- Have a fueling backup. If your primary nutrition source fails (dropped gel, nausea), know your on-course options and how your body responds. Try to hit the number of carbs per hour that you have planned for, but if the GI system revolts, make the best decision you can in that moment. Consider swishing Gatorade in the mouth for 5-10 seconds and then spitting it out if you worry you can’t take any more nutrition on board- this will infuse a very small amount of carbohydrates into the system and register it to the brain to keep you more clear/ focused. Also use caffeine responsibly to increase mental acuity and improve energy levels.
You’ve trained hard and dedicated time and energy to this event. You are as prepared as you’re going to be at this stage in the game (I’m writing this about 10 days out from the event). Now is the time to enjoy it! We’ll see you on the course. Get ready to fly!
