Attempting to take part in a marathon is an astonishing aspiration for people who run, but preparing for the event and the marathon itself should not be approached in a careless fashion.
It is not advised that runners take on the marathon distance (26.2 miles or 42K) immediately. However, individuals who are in good health and prepared to put in the necessary training can finish a marathon race.
If you have no experience running long distances, it would be beneficial to focus on expanding your running for a half a year prior to training for a marathon. It’s beneficial to begin competing by participating in a shorter event such as a 5K (3.1 miles) or 10K (6.2 miles) once you have become accustomed accustomed to running three to four times every week.
Lots of runners prefer to compete in a half marathon before attempting to do a full marathon. Gaining knowledge from previous races can help you to be well-prepared for your marathon and give you a feeling of anticipation to begin your exercise regimen.
Choose a Marathon
Once you have gained experience in running for a period of half a year or more, and done a few races of shorter distances, start pondering which marathon you want to prepare for. Think about the size of the marathon you may want to take part in and if you would like to go to a distant locale (it could even be a foreign country) or stay somewhere near you.
Look through the descriptions and opinions of marathons at MarathonGuide.com to see what races would be of interest to you. If you’re looking for a marathon in the United States, check out these lists:
- Big-City U.S. Marathons
- Bucket List Marathons
- Fall U.S. Marathons
- Fast U.S. Marathons
- Spring U.S. Marathons
- Winter U.S. Marathon
Prepare for Training
Prior to beginning your marathon training program, make sure you are ready to go. Consult with your physician even if you’ve already been doing some jogging, and make sure you tell him or her your intention to prepare for and compete in a marathon.
Gear
Investing in proper running shoes is necessary, even if you don’t want to buy a lot of expensive equipment. Finding running shoes that accommodate your running approach, foot shape, and expertise will permit you to run in comfort and prevent any harm. It is also extremely important to have the proper type of sports bra to remain restful while exercising.
Using clothing made out of technical fabrics (not cotton) that draw your sweat away from your body will help to keep you feeling fresh and cozy. It is essential to have a reliable water bottle or a hydration belt to stay hydrated while jogging.
Weather
No matter your location or the area where your marathon is held, you will most likely experience various weather conditions over the course of your training.
Investigate what it takes to go running under conditions of heat, cold, or wet weather. If you are looking to take part in a marathon in a different climate or height than your own, you must remember to factor that into your preparation.
Use a Training Schedule
Once you have been running for an average of 15 miles per week, you can begin to follow a training program designed for marathon beginners. This program is aimed at runners whose ambition is to complete the marathon.
If you would rather go with a walk/run approach for practising and finishing your marathon, check out this walk/run marathon training plan.
If the marathon training programs you’ve seen seem to be too simple for your skill level, take a look at alternative marathon training plans. Joggers who want to reach a certain target finish time for a marathon often use Yasso 800s as part of their training routine.
Plan Nutrition and Hydration
If you have a good nutritional intake, you don’t need to drastically alter your diet when you begin marathon training. The nutritional advice for distance runners is quite similar to that for people who do not do this sport.
Marathoners who are preparing for an event may question if they should take vitamins or supplements as part of their training, but it is preferred to intake nutrients from natural foods rather than relying on additional supplements. You can contact your physician to determine if you need to take any type of supplement due to any deficiencies you may have.
Pre-Run Eating
It’s significant to ensure that your body is adequately energized before heading out for your jog in order to make the most of it. Eat a nutrient-dense snack of around 250 to 300 calories somewhere around 90 to 120 minutes ahead of your running session.
Consuming food right before jogging may result in muscle spasms, and running without nourishment might cause you to be lacking in energy.
Select an item that is rich in carbohydrates and has low levels of fat, fiber, and protein. A few things to have prior to working out that can boost your energy include a bagel spread with peanut butter, a banana, and a power bar, or a bowl of cold cereal combined with a glass of milk.
Steer clear of foods that are highly fatty, excessively rich, or packed with fiber, as they could lead to upset stomach.
Post-Run Eating
Once you have finished running, particularly if it was a lengthy one, it is important to recover your energy as quickly as you can. Research has established that glycogen (stored glucose) in the muscles can be replenished quickest within the initial 30 minutes after a workout.4 Eating shortly after your jogs may assist in ameliorating muscle tightness and soreness.
It is important to emphasize eating mainly carbohydrates, but also not to forget about having protein in your diet. A helpful guide for post-run nourishment is a 1:3 proportion of protein to carbohydrates.
Snacking on Power bars and Luna bars is a fuss-free choice. Other possibilities could include a bagel spread with peanut butter or a shake made with fruit and yogurt.
Long Run Nutrition
Be certain you are supplied with the appropriate diet and hydration before engaging in your extended jogs. It is essential to consume sports drinks if your runs last for more than 90 minutes, considering that your body tends to lose sodium when you sweat.
You must take in calories during your lengthy runs and marathon since your body will be using the stored glycogen.
It is advised that after running for an hour, you should consume 100 calories and then every 40 to 45 minutes thereafter you should refill with another 100 calories.
Be sure to bring extra snacks or energy gels with you in case you need more fuel due to your size or pace. If you are feeling famished or lack energy, it is completely fine to eat outside of your normal meal times.
Prepare mentally and physically.
Life happens. 1 or 2 missed runs aren’t cause for alarm. Marathon training for beginners is largely characterized by doing extended distances.
It’s not only about the physical exercise, but more importantly believing that you are capable of completing the challenge. Gradually pushing yourself each weekend is creating a determination that will help you when racing to CONVINCE yourself that you are able to run further than ever before.
There will be bad runs. Those runs will make you question this entire endeavor.
Understand that it’s common, then evaluate what you have already achieved, make contact with your running buddy or coach…and continue onward.
2 Pat yourself on the back.
It is completely acceptable to be amazed at yourself each week for engaging in a program that is challenging you.
Let everyone know when you have accomplished something new on your marathon training journey. You may believe that it’s of little importance if you read a multitude of running blogs, but it’s actually quite meaningful.
Only a tiny fraction of people will ever run a marathon.
You should be commended every time you make accomplishments that exceed expectations. It may seem like the power to complete a marathon is impossible to obtain. That’s ok. The same place you are currently located will be where you will finish your education!
Embrace the process of change by taking it one step at a time. Enjoyment of the journey is an essential element of success in any field.
Find a strategy not a marathon training schedule
A tactic devised to achieve a certain objective is what is known as a strategy.
Training over 16-24 weeks will not be completely smooth sailing. Having a sound strategy with alternative plans and tactics will help keep the process rolling. It is not just a plan for a marathon, but rather an agenda of exercises.
- A strategy involves dissecting how this goal fits in to your life.
- How you will adjust the family schedule to incorporate more runs?
- What will you do on weekends where that’s not possible?
How long does it take to train for a marathon for beginners?
Those who have been running regularly for less than a year should take at least 12 months to condition their body to handle the exertion, impact, and demands associated with marathon preparation, thereby avoiding any harm.
Is it possible for someone who is new to running to prepare for a marathon within a span of 12 weeks? I often get asked why there are so many plans set up like this, but I am firm in the belief that it doesn’t necessarily mean that you should utilize them. It’s a recipe for injury.
People who have participated in a small number of half marathons have the capacity to stick to a 24 week program, and usually feel like they have a lot of strength when they finish.
Long-term runners who have kept up their running routine can typically reduce their training plan to 16 weeks.
4 Consistency Yields More Results than One Speed Session
Consistency is KING for any marathon training.
Exercise at the same hour or trail each day for the 18-24 week period of practice to instill a regular pattern in your life. It becomes second nature, making it more likely to be adhered to. It is easy to go astray and have reason to be sorry for enrolling on the day of the competition if you are not consistent.
No matter the climate, there is always a means of exercising. If you dress in multiple layers, put on a jacket specifically designed for running in the rain, or opt for running on a treadmill instead.
- Skipping runs and then jumping back in leads to injury
- Trying to make up for missed runs later in the week leads to overuse injuries
- Pushing too hard too quickly resulting in injury disrupts consistency
- Ignoring rest days on the schedule leads to overtraining and disrupts consistency
- Not running easy enough on easy days means taxing the body all the time and leads to marathon training burnout
You will not be able to reach the end goal if you do not have the necessary health to commence.
Making a habit of keeping track of things is a great way to maintain continuity. KEEP IT simple.
Take a look at my wonderful downloadable running tracker, to monitor your advancements and keep a record to quickly review on race day and recall all the work you have put in!
5 Understand It Requires Mental Training Too
Understand that running is not an obligation, but rather, you are privileged to be able to do it.
There are folks in your life that grant you the moments for you to go for a jog, you have a healthy body which allows you to do so, and then there are wild folks like me pushing you to do it. This is your choice.
6 Walking is Permissible in Marathon Training
People began to feel as though you had to run the entire distance and could not walk at all to be considered a legitimate distance runner. This is pure nonsense and I have discussed this topic numerous times in my book as well as on this platform.
- I know some phenomenal athletes who have Boston Qualified using the run/walk method.
- Walking is a great way to help build endurance
- Many folks walk marathons and that’s freaking incredible!
- Trail runners know that it actually helps conserve energy on hills to blast through with more energy on the flat and downhills.
Getting to the start line is your primary objective. Embrace runs that require effort rather than aiming for a specific pace.
7 Learn About Sports Nutrition
We devote a lot of energy to pondering the ideal training regimen for marathon runners. The importance of your nutrition and sleep habits cannot be overstated – they are essential to the process.
- Dehydration is going to make every run feel harder, so grab a sports drink or electrolytes to stay on it
- Being under fueled is doing to lead to fatigue and injuries
- Longer runs will require you to try new things like energy gels you may have ignored on shorter runs
Side notes
Completing a full marathon does not just necessitate a doubling of the mileage from that of half marathon training. Your body needs a significantly higher amount of mileage in order to stay strong, healthy, and prevent injuries.
Marathon preparation is far more complex than simply seeking a perfect sixteen week program (which may not even be enough time!).
