Did you know, less than 1% of the U.S. population, and a considerable amount less worldwide, have completed a 26.2 marathon distance race? Training for, and running a marathon will certainly be a challenge, but should also be an enjoyable experience. Once you have decided to take on this challenge, there is one question that is always asked…how to train for a marathon?
Regardless of your running abilities, with proper training and motivation, you can finish a marathon. For beginners and experienced runners alike, there is a program out there designed specifically for you. For this article, what I would like to do is briefly cover what I consider the ten steps to marathon training and preparation.
Preparation
Quite obviously, this article is going to be geared more towards the beginner runner. With that in mind, there are some requirements, a bar sort of speak, which you must be able to do before you start any marathon training.
Regardless if you have completed a 5K, 10K, or even a half marathon, you should be currently capable of running 30 minutes without stopping. If you cannot run this duration without stopping or walking, you should look into a lesser distance race to train for, then build up to training for a marathon.
The reason for this, is that each week builds on the previous week. So if you are missing out on any mileage, or too fatigued at the end of the week, you are not going to be able to make the mileage in the preceding week. And, there is always a good chance of risk of injury in doing so.
Goals
Goals are very important in both training and running a marathon. This may be your way, an attempt to lose weight, something to mark completed on your bucket list, or you may just simply look to finish a marathon, regardless of time. Most runners have a different reason for running a marathon, you just need to find yours, design a plan, and go out and achieve your goal. I caution you, however, that your goal should be realistic in nature, as training for a marathon will be challenging by itself.
Motivation
No training program or goal would do you any good if you are not motivated to begin or continue your training. After over fifteen years of running and coaching, I can tell you that the challenge isn’t in the 26.2 miles of a marathon, it is actually getting through the 16 to 24 weeks and 500 miles of training that you do in order to get to the start line. If you are like me, you have other responsibilities, a job, and this is just another piece of your life.
Running gear
To begin with, there truly is only two items of running gear that are important for you to have in the beginning; properly-fitted pair of running shoes, and a pair of technical fabric socks. As for the rest of your running gear, you can look to update your attire as your training progresses. Specifically, you want to be wearing technical fabric clothing, which will help wick moisture away from your skin and reduce the amount of chaffing.
My initial recommendation is for you to visit a running-specialty store and get fitted for a proper pair of running shoes. During your visit, you may try on several different pair of shoes, which is following an opportunity for a staff member to watch you walk and or run to get an idea of the type of foot you have.
Nutrition
When I state nutrition, I’m not simply talking about what you’re going to eat during your training runs and on race day, I’m talking about a proper diet to follow seven days per week. In general, 65% of your total calories should come from complex carbohydrates, 10% protein, and about 25% unsaturated fat. This will be the right nutritional balance to not only fuel your body during your endurance runs, but will help you adequately recover.
Hydration
Hydration may be the most important element that beginning runners neglect. You should try drinking 8 to 10 ounces of water, or fluids every 20 min. This will help not only to re-hydrate your body, but it will also help keep your stomach muscles from tightening up. Following your runs, you will want to drink an additional amount of fluids to help replenish what you used during your run.
Avoid Injury
Avoiding injury will be a tough one, especially if you are a beginner runner. More than likely, you are going to have some lower body discomfort at some point in time in your training. This is even if you follow the right training program, eat properly, lose weight, and strengthen your muscles, it is just part of long distance training.
So to minimize the risk of injury, you want to make sure in addition to wearing the right shoes, that your form is proper, and you are taking time every week to strengthen your core muscle groups.
Training
As mentioned previously, every week is going to build on the previous week. If you are a beginner runner, you will build up to a long run of about 20 miles. Each week you will run a certain number of days in mileage, followed by a long run on the weekend which will typically equal the mileage that you ran during the entire week. This is why it is crucial to not miss any runs if at all possible, because you will never get the mileage back, nor should you try to.
Recovery
Recovering from your runs can be just as important as actually running the mileage. Your body needs time to recover from the pounding an effort placed on the body during each endurance activity you complete. As you continue to strengthen your muscles, you’re going to be able to run farther and faster though you will still need the same amount of recovery time. Eating right, and getting plenty of sleep will go a long way in helping you successfully train for and finishing the marathon.
Race day
Marathon day has arrived; this is going to be a piece of cake, if you have completed all your training runs, follow they good diet, and strengthens your running-related muscles. If you are a beginner runner, there is one aspect of the marathon run that you cannot train for, and that is the mental side of running the distance. More than likely there will be a time in the race where you’re going to hit the wall. This is a point in time in endurance sports were your body is going to reach its limit, and in order for you to complete the distance, you are going to have to rely on your mental abilities to get you through the final miles.
Well, that’s a brief look at what I consider the ten steps to training for a marathon. I would encourage you to read other articles on my site for more specific training recommendations and fitness, and exercise routines.
