For whatever reason, the marathon bug hits you…what next? If you want to run a marathon, it will require dedication to make every training run, follow a proper marathon training diet, and learning from the abundance of training advice as much as you can.
This article is a primer on training, a marathon training guide of sorts. Providing you marathon training tips, training nutrition, discuss injury prevention, marathon training hydration, and much more, all for first time marathon runners.
I suppose this article could have been justly named beginner marathon training. Sometimes missed, the basic understanding of what is ahead of you, how to select a proper marathon training schedule, and how to train for a marathon.
The benefits you will receive from running your first marathon is vast, including having increased energy, certain improve your health, learn disciple, spend quality time outdoors, get you into shape, and of course, hardware to hang on your wall.
Okay, here is what I want to cover…
- What to expect from your marathon training
- A discussion on shoes and other running gear
- Proper marathon training nutrition
- Following a personalized marathon training schedule
What to Expect from your Marathon Training
Though the marathon distance is an astonishing 26.2 miles and has its challenges, you will find the greater challenge is following a weekly marathon training schedule every week, day in, day out over five to six months. The distance initially is what may give you second thoughts, but trust me, if you do the training runs, follow proper sports nutrition, and try hard to avoid running injuries, you will accomplish your goal. You will need more than a few marathon training tips, but you can do it.
For this article, I’m going to make some assumptions…you have already been cleared by your doctor to participate in such an undertaking. You have already started to at least walk several times per week, and can dedicate yourself to sixteen to twenty weeks of training. Do not take this wrong…you are not required to be any kind of runner before you start; though it will help reduce the amount of training required.
Starting out, you may feel a bit intimidated by all the other ‘fast’ runners you see, but keep in mind, they too experienced the twenty-six point two miles as a first time marathon runner as well.
This initial section is about preparing you to train for a marathon. It is important you grasp the concept of training and have an overall training guide in your head to help you throughout the week, not just on run training days.
Now, before you start any amount of training or selecting running gear, you want to put in place a motivating factor. What not better than selecting a marathon to participate in! It is possible registration for the event is not open yet, but mark it on your calendar. Note: the more popular marathon races tend to fill fast, so be certain to sign-up on the first opportunity.
Running Shoes and other Running Gear
Though the sport has become a bit more fashionable over the past decade, it is not the clothes that make it for you, it is the shoes. And not just any pair of shoes will work. This may be the most important aspect of injury prevention as well.
Every beginning marathoner feels they do not need to make such an investment, but most, me-included, learn quickly it is all about the shoes. I recall loosing most of my toenails during my first marathon training season, and it was due to the selection of running shoes…the best price and color.
There are many brands available, though it is not the brand, it is the type of shoe and the category the shoe is in. Easy to say, you do not want to select a high-top or trail running shoe as your marathon training shoe. The key is to select a shoe which was made for your foot type.
In brief, if you have little to no arch, or too much of an arch, you are not foot-striking properly. In such cases, running shoes help correct your foot posture. It is best to visit a running specialty store and get properly fitted.
For the remainer of your gear, other than proper socks, you can get by with what’s in your closet for now. When it comes time to purchase running clothes, select apparel made for running, technical apparel. This material is made to allow your clothes to breath, keeping moisture away from your body, and reducing chaffing.
Obviously, you want to dress for the weather. For winter weather running, be cautious not to dress too warm. Always dress as if it is twenty degrees warmer outside.
Following a Proper Marathon Training Diet
Outside of getting your butt out of bed before the crack of dawn several days a week, eating right may prove to be your next major obstacle. One good aspect of this though…you can be less concerned about the amount you eat, just eat right.
If you are looking to lose weight from running, do not have it as your overall goal. Especially if you have been dormant, your body will be adding on weight from muscles for a period of time. Do not worry, once you have been training for a month or so, you will start to feel results, and by the time marathon training starts to taper, you will be much leaner and more fit.
Marathon training nutrition will have noting to do with any other diet you may follow. Any other diet will not provide you enough good stuff. Just remember, if your body does not have anything (carbs) to burn, it will look elsewhere for its nutrients, such as muscles, etc.
Eating right includes lots of greens, veggies lean meats, like chicken and fish. If you follow a proper diet during the week, there will be no need for carbo-loading before any race or run, just follow your diet. Experiment with your eating; it may take some time to discover what really works for you.
My best recommendation would be for you to contact a dietician and have a personalized meal plan designed for you. Make sure the person you select has a good understanding of nutritional needs for runners. A traditional diet for most weight watchers is okay, but you will require something more.
Training for your Marathon
First and foremost, you need to follow a personalized run training program, which includes weekly runs and long runs on the weekend. Beyond this, you will be incorporating cross training and recovery days.
If possible, and can be afforded, you may want to consider getting a personal trainer for your cross-training. However, this step is not necessary. If you can be motivated enough and accountable for your actions, then some simple hand weights at home or membership to your local health club would be sufficient.
In short, for those who cannot presently run for thirty minutes without walking or stopping, you will need to spend some time acclimating to running. This is where a personalized plan will be most beneficial, as it will gradually get you running through a walk/run program.
The training program will include meekly build-up of mileage. Your mid-week runs will be 2-4 miles per day, three days per week, with a longer run on the weekend. As I do not believe in one size fits all training programs, I will not be providing specific mileage herein. It is better for you to train on a running plan designed for your needs.
Here are some important tips to keep in mind as you are training for a marathon…
Set realistic goals: Do not be overly ambitious in setting your goals. My best training advice would be to design a plan around your present abilities and gradually increase the distance and speed.
Consistent pacing: Keep your running pace consistent. For you marathon rookies, it would be best to stay with a conversational pace throughout your training. This simply means you could carry on a conversation with another runner without gasping.
Stay motivated: As you progress to become a marathon runner, you will actually find yourself wanting to get out and run again, faster, etc., however, you find other routines less desirable to focus on, so keep the end result in mind.
Prioritize your everyday-life: This may seem a bit anal, but in order to finish your marathon in one piece, keep focused on the week at hand and make your training a priority.
Make stretching part of your training: Make sure to get into the habit of stretching well post-runs. Additionally, consider taking fitness classes such as yoga for runners or even Pilates. The number one fitness activity would be Tai-Chi, which allows you to stretch while continuously moving.
I wish you the best of luck in training to run a marathon. For details on selecting a personalized training schedule, please see my Training Schedules or visit my Run Coaching section.
