How to Train For a Marathon

Training for your first marathon can seem very daunting.

Once you recognize some of the blunders commonly done by first-time marathoners, you will have the capacity to dodge them and center your marathon preparation endeavors in the right territories to accomplish victory on marathon day.

HOW TO SELECT YOUR MARATHON TRAINING PLAN

Finding a suitable marathon training program to support you while you prepare for your forthcoming marathon is a vital part of making certain you are successful.

Although you may not strictly adhere to what you initially intended, starting down the path of marathon training with something that isn’t suitable for you could leave you disappointed later.

Let’s take a moment to look at what we need to take into account:

BEGINNERS MARATHON PLAN: WHAT SHOULD YOU LOOK FOR?

A plethora of free marathon training regimens can be found on the internet, several of which are intended especially for those taking part in their first marathon. In deciding which might best suit you, a good place to start would be to ask yourself the following questions:

What has your average weekly running mileage been for the last two months?
How many times per week have you been running on average in the last two months?
What’s the longest run you’ve completed in the last two months?
What’s your ultimate goal for this first marathon? More on goal setting in a moment!

After responding to these inquiries, you should be able to get a clearer idea of your current training capabilities.

Injuries like shin splints, which are common in first-time marathon runners, are usually caused by the rapid increase of weekly mileage, long run duration, or running frequency. Often, a combination of these variables contributes to the occurrence. It is essential to find a program that starts with a workload suitable to your physical fitness and slowly increases the intensity throughout the entirety of the plan.

HOW LONG DOES IT TAKE TO TRAIN FOR A MARATHON?

The typical runner should be able to prepare for a marathon within a span of three to a half months. You may have observed that there are different marathon training plans that correspond to different time-periods. The training plan that I provided a link for is a sixteen-week program, as opposed to other training plans which may range from twelve to eighteen weeks in duration. It all comes down to the amount of running you have done beforehand as to how much time it will take to prepare for your first marathon.

This explains why I have included several qualifications that must be fulfilled prior to beginning the sixteen-week marathon training program in my beginner’s marathon training plan.

If you possess the necessary running ability, you can expect to be fully prepared to compete in your very first marathon after following the running plan for sixteen weeks. If you need some time to increase your running distance and make you ready for marathon training, it will take roughly four extra weeks, bringing the total to 20 weeks.

GOAL SETTING FOR YOUR FIRST MARATHON

On a chilly wintry night, our inspiration that derives from setting a challenging objective is what motivates us to go outside and jog. When it comes to preparing for a marathon, it is essential to set yourself achievable targets.

For your first marathon, I would prefer that you focus more on the actions/tasks you will go through rather than the results you are hoping to achieve. If you make sure to accomplish all of your long runs during preparation and make sure you follow your splitting and nutrition schemes on race day, you won’t have to worry about what the end result will be.

The main objective I suggest a beginning marathoner concentrate on is successfully completing the race and feeling positively about it afterwards, making them want to take part in another.

HOW MUCH RUNNING SHOULD YOU DO BEFORE YOU START MARATHON TRAINING?

It’s essential that you reach a necessary level of agility with running before starting a marathon training program. As previously pointed out, it’s important not to try and do too much too early on in the program, which can put lots of pressure on your body to raise training levels too quickly.

It’s a good idea to make sure your running distance each week (in the form of miles) for the six weeks leading up to the beginning of your marathon training is at least 90% of what your plan dictates you should do for the very first week.

Likewise, your long runs leading up to the commencement of your training program should have gone up to the same distance or duration as the first long run listed in your marathon plan.

TIME OR DISTANCE BASED MARATHON PLANS?

As you search through different marathon training plans, I would suggest taking the time to look at multiple ones before settling on one. Some plans require you to cover certain distances on a daily basis, while others are designed around the amount of time spent running instead.

Programs of both varieties are successful, and each comes with its own advantages. If you don’t consider yourself to be a speedy runner, you may want to approach running on a timeline basis, especially when it comes to your longer stints.

Eventually, there is no benefit to increasing the length of your long-distance run any further. For different runners, that point comes at different times. Some people can last for three hours when running, but others are able to manage a 3 and a half hour run with no issue.

When you go beyond that point when running, you are upping your chances of hurting yourself, as well as making it harder for your body to bounce back swiftly.

No one but yourself can truly determine how much your body can handle; it all comes down to the experiences you have. As a novice marathon runner, it is prudent to terminate the extended run after 18 miles or no later than 3 and a half hours, whichever occurs first.

Rather than focusing on how far they run, a runner with a pace of 11:45 minutes per mile or slower should mainly think about how long they are running. Increasing the length of a running session to three and a half hours would be beneficial.

Prepare for Training

Prior to embarking on a marathon training program, be sure you are well-prepared. Consult your physician and inform them of your planned training for and participation in a marathon, even if you have been running already.

Gear

You do not have to spend a lot of money, but the proper running shoes are a worthwhile expenditure. Choosing running shoes that are adapted to your running technique, the form of your feet and the amount of practice you have will help keep you comfortable while running and will help you avoid injuries.

Discovering the perfect sports bra is essential for having a pleasant experience while running.

Putting on activewear made of specialized materials (not cotton) that pull perspiration away from the skin will help keep you dry and snug.

It is important to make sure you are adequately hydrated during runs, so make sure to acquire either a suitable water bottle or a hydration belt.

Weather

No matter where your marathon is situated or where you call home, you will most likely have to practice in different times of year and in diverse kinds of weather. Investigate the challenges that come with running in extreme weather conditions such as extreme heat, cold, and rain. If you are planning to participate in a marathon in an area with a climate or altitude unlike your own, you must make sure to take that into consideration for your preparation.

Use a Training Schedule

Once you get to running for a total of 15 miles a week, you can start to plan out a beginner marathon training schedule. This plan is designed for runners who want to be able to finish the marathon. If you’re more partial to using a run/walk method to get through your marathon, then this marathon training plan with run/walk incorporated should work well for you.

If you are feeling that the marathon training plans are not challenging enough for you, then search for additional marathon training regimens. Athletes who are hoping to accomplish a specific target in marathons often use Yasso 800s for their workout.

Plan Nutrition and Hydration

If your diet is already nutritious, you won’t have to adjust it too much when you start marathon training. The advice for long-distance runners is similar to the dietary rules for those who do not run.

Lots of marathoners in preparation question whether they should consume dietary supplements or vitamins during their training sessions, yet it is more beneficial to receive essential nutrients from natural foodstuffs rather than supplements. Consult your doctor to ascertain if any deficiencies necessitate supplementation.

Pre-Run Eating

Ensuring you have the necessary nourishment before going out running is essential to guaranteeing high performance. Consume a snack or mini-meal of roughly 250 to 300 calories roughly one and a half to two hours prior to going jogging.

Consuming food right before going for a jog could elicit cramping, and running without having something to eat beforehand may lead you to run out of energy.

Select an item with a lot of carbohydrates and relatively little fat, fiber, and protein. Examples of ideal sustenance prior to exercising might include a bagel smeared with peanut butter, a banana, or an energy bar, or a bowl of unheated cereal with a glass of milk. It is advisable to stay away from foods that are incredibly fatty, high in fiber, or highly caloric because they might result in digestive system problems.

Post-Run Eating

Once you have finished a long run, it is important to get your energy levels back up quickly. It has been found that the muscles are the most responsive to restoring glucose reserves within the initial half-hour in the wake of working out.4 By eating quickly after you finish up running, you can decrease muscle tightness and uneasiness.

It’s essential to mostly eat carbohydrates, yet don’t neglect the importance of protein. A good guideline to follow after a run is to consume a combination of 1 gram of protein and 3 grams of carbohydrates. Snack bars, like Power bars or Luna bars, are handy choices. Other possible options could include a bagel spread with peanut butter or a smoothie combined with fruit and yogurt.

Long Run Nutrition

Prior to your long run, be sure to have the necessary nutrition and hydration you need to sustain the run. For instance, it is important to consume sports drinks in order to replenish the sodium lost through perspiration during jogs that last over 90 minutes.

You will need to eat while running a long distance or in a marathon because you will use up the energy stored in your glycogen. You should consume approximately 100 calories one hour into running, and then consume an extra 100 calories within the span of 40 to 45 minutes.

It is advisable to be prepared for extra nourishment depending on the intensity of your physical size and pace, consequently make certain to bring along additional nourishment such as snacks or gels. If you’re feeling hungry or lacking in energy, you can certainly have something to eat outside of your usual meal times.

Head Off Running Challenges

To run a marathon, you must have the strength of body and mind, as well as extraordinary dedication to overcome the difficulties that come with it. These are some challenges that you might encounter. Making preparations ahead of time can help you control the situation better.

Long Runs

The essential practice session of your week is most likely going to be your long-distance run, and this is typically done on either Saturday or Sunday. You should step up the length of your long run bit by bit each week, rarely going beyond one or two extra miles, to make sure both your body and minds are prepared for the distance and ward off the chance of injuries.

For most joggers, their farthest distance traveled on foot will be a 20 mile run. Enduring longer runs can be both a psychological and physical test, though you could peruse some strategies on running extra distances to give you a leg up in boosting the duration.

The main objectives of a long-distance run are to increase your stamina, become accustomed to extended periods of running, and to teach your body to use fat for energy. Additionally, it will help to improve both your physical and mental fortitude ahead of the big marathon.

Injuries and Illnesses

Injuries associated with running can be avoided with the correct footwear, post-run stretching, and refraining from doing excessive amounts in a short period of time. Even if you do everything you can to avoid injuries, you might still face a few of the most frequent running injuries. The encouraging information is that a lot of running-related injuries have shown positive outcomes when treated on one’s own.

Motivation and Mental Prep

Training for a marathon is a prolonged exercise, and you may find it hard sometimes to summon up the enthusiasm to go for a run.

Seasoned marathon runners often say that the majority of the competition has to do with mental strength. The psychological components of running a marathon can be just as arduous as the physical complexity. Prepare your mind to aid you in completing the marathon. If you’re feeling nervous in the run up to a race, try some techniques for managing your pre-race nervousness.