Training for your first marathon can be overwhelming at times due to the magnitude of running 26.2 miles. It is a great challenge that demands hard work, dedication, and time. However, rest assured that the end result is always rewarding.
There are a few different approaches to marathon training for beginners.
It is not recommended to jump in and just wing it, but rather, conducting research like you are doing today, to ensure safe and healthy training. By doing so, you can benefit from the experiences of those who have trained for a marathon in a less-than-ideal manner and learn from their errors.
In this guide, we will give you marathon tips for beginners to help you with your training and teach you how to run a marathon and cross the finish line with a smile from ear to ear. Let’s jump right into our list of marathon tips for beginners!
Use the 10% rule
One common mistake made by beginners is running too quickly and too soon during their run, resulting in injuries such as runner’s knee, shin splints, or muscle strains.
Dr. Silver advises using the 10% rule, which entails gradually increasing your weekly mileage by 10%. This suggests that if one currently runs 10 miles per week, they can raise their mileage by 10% each week. Dr. Silver emphasizes that training for a marathon is a gradual procedure that should be approached gradually.
Wear the right running shoes
One of the most frequent causes of running injuries is wearing ill-fitting or worn out running shoes. Dr. Silver advises visiting your nearby running shoe store and getting assessed by a specialist who can determine your foot type and provide personalized recommendations according to your requirements.
Focus on good nutrition
A well-balanced diet plays a crucial role in boosting energy levels, preventing dehydration, and enhancing recovery time, making it equally important as the extent of physical activity.
According to Dr. Silver, it is important to include carbs, protein, and fat in your diet as these are the three basic macronutrients. Dr. Silver advises consuming carbohydrate snacks one hour prior to a run in order to provide fuel for your body.
Stay hydrated
Both overdrinking and underdrinking water can have negative effects on your run. Overdrinking can result in a sloshing sensation in the stomach, while underdrinking can cause dehydration.
Dr. Silver suggests consuming sufficient water one hour prior to running. Typically, it is advised to consume 64 ounces of water on a daily basis. For longer distance running, you can take small sips of water every 20 minutes to ensure proper hydration.
Warm up before your run
Warming up is important before running as it helps decrease the chances of injury. Dynamic stretching, which involves active movement of joints and muscles through their entire range, is considered one of the most effective methods for warming up.
Foam rolling and utilizing a massage gun are alternate methods of warming up that can enhance blood circulation and alleviate tension in the muscles, promoting muscle relaxation and recovery.
Don’t run through pain
When experiencing pain or discomfort from running injuries, it is crucial to be aware of when to take a break. Dr. Silver suggests resting and employing the R.I.C.E method, which includes ice, compression, and elevation. Taking a three-day break and possibly replacing running with swimming or gentle walking is advised. If symptoms persist after two weeks, seeking medical attention is necessary.
Follow a training plan
If you don’t want to just go for runs occasionally without planning, the complete opposite is to follow a carefully planned, professional training program for your first marathon. There are many beginner marathon plans available for you to select, depending on your current fitness level and the amount of time you have for training.
Our coaches at Marathon Handbook have created a database of marathon training plans for individuals of all levels. Therefore, you can select the one that suits you best to initiate your training.
By adhering to the 10% rule, a suitable beginner marathon training plan gradually introduces running, incorporating cross-training and strength training. Additionally, it effectively assembles all components into a cohesive strategy, ensuring adequate preparation and minimized risk of injury.
Don’t focus on pace
When participating in your first marathon, don’t prioritize your speed! Instead, enjoy yourself, run at a comfortable pace, and aim to reach the finish line feeling prepared and enthusiastic about planning your next marathon.
You may have witnessed numerous marathon runners engaging in 3k and 5k tests to determine their projected finish times and marathon pace for training and competition. However, this is more suitable for individuals who have already completed their first marathon and wish to engage in pace training for their upcoming one with the goal of achieving a personal record.
To get an idea of how long it might take you to complete your marathon, you could consider running a 3k test, but keep in mind that it would only provide a rough estimation. However, it is not essential, as you will develop a sense of your finish time based on your long runs as you advance in your training plan.
One tip that is considered among the best for beginners in marathons is to focus on running comfortably without concerning oneself with pace and timing. By savoring the training and marathon experience, there will be ample opportunity to stress about pace at a later time.
Respect your rest days
Rest days are an important component of any marathon training plan, including plans for beginners. It is crucial to adhere to these designated rest days as they play a significant role in maintaining your overall health and well-being. Providing your body with sufficient time to recover from the physical exertion and pressure endured during training is essential, particularly when preparing for your initial marathon.
Training for a marathon is exhilarating and can make you feel invigorated and powerful, prompting you to want to go running every day of the week. Nevertheless, this can have negative consequences on your body in the long or short term, and the last thing we want during our training is an injury that dampens our spirits.
Adhere closely to your training plan, including your designated rest days. Additionally, if you experience excessive soreness, fatigue, or exhaustion that prevents you from going outside, incorporate occasional extra rest days into your routine. This practice will ensure proper self-care and enable your muscles, joints, and connective tissues to recover and rejuvenate, thus preparing you for your upcoming session in optimal condition.
Strength train
It is of utmost importance to emphasize this point: Strength training is crucial for every type of runner, including 100-meter sprinters, marathoners, and ultra-marathoners. Beginners in running gain great advantages from resistance training because it reduces the likelihood of injuries and enhances their ability to adapt to running faster.
Runners who have stronger muscles also have stronger running ability.
To adequately enhance your beginner marathon training plan, simply incorporate two days of total-body strength training. Make sure to include a variety of exercises such as squats, deadlifts, lunges, step-ups, push-ups, rows, and planks.
Warm up and cool down
To ensure a safe marathon training, it is essential for beginners to warm up prior to any run or workout and to cool down afterwards. By warming up, you prepare both your body and mind for the upcoming workout, which helps decrease the chances of injury like pulling a muscle due to running with cold legs.
Begin your workout by engaging in 5-10 minutes of brisk walking or light jogging. The duration will be determined by your level of fitness. Following this warm-up, proceed with 5 minutes of dynamic stretches. These dynamic stretches encompass various movements such as floor sweeps, heel and toe walks, butt kicks, high knees, goblet squats, and Frankensteins, among others.
Dynamic stretches involve moving and stretching simultaneously, while static stretching should be done after running when your muscles are warmed up.
After completing your runs, it is important to cool down by taking a leisurely walk and then proceeding to perform static stretches. Make sure to hold each stretch for at least 45 seconds. Include stretches specifically targeting your hamstrings, quadriceps, glutes, calves, IT band, and any other muscles that you believe were utilized during your run.
It is important to follow these steps in order to have a thorough and beneficial workout.
Get ahead of any niggles
In addition to our tip about respecting rest days, it is important to pay attention to how your body responds to the training program. As a beginner runner, if you are gradually increasing your training volume for your first marathon, you will experience feelings of soreness and fatigue as your body adjusts to the added strain.
Differentiating between being sore and tired and experiencing pain is important. When you experience pain, it is advisable to visit a physical therapist in order to ensure your well-being. Taking proactive measures can help you prevent any possible injuries.
These are the reasons why warming up, cooling down, and strength training are crucial. They serve as tools, alongside foam rolling, ice baths, sports massage, and cross-training, that can effectively reduce the likelihood of injuries during the entirety of the process.
