While I truly believe that a marathon is achievable for any healthy individual who is willing to commit to the training, I don't recommend that people jump right into the marathon distance. If you've never run before, it's important that you get familiar with the proper technique and form, and then slowly build up your mileage base.
Build up your mileage so that you're running three or four days a week, with a base of about 15 miles per week. At that point, you might want to experiment with racing a shorter distance race, like a 5K or a 10K . Getting some race experience is good preparation for your marathon and will get you excited to start your training.
Find a Marathon
There are hundreds of marathons, all over the country. You'll have to decide whether you want to run a big or small marathon, and if you want to travel to a fun location or stay close to home. Get listings and reviews of marathons all over the country at MarathonGuide.com
Top U.S. Marathons:
Spring U.S. Marathons
Fall U.S. Marathons
Winter U.S. Marathons
Fast U.S. Marathons
Getting Started with Marathon Training
Before you get started with the training, here are some key preparations:
- Even if you've already been running, check with your doctor and let him or her know your plans.
- Buying the right running shoes for you is one of the most important first steps in marathon training. Getting running shoes that are suitable for your running style, foot type, and level of experience will help you run comfortably and injury-free. Finding the right sports bra is just as important for women.
- You're going to be training through different seasons and types of weather. Make sure you are prepared for running in the heat, cold, and even rainy weather.
Basic Training for a Marathon
Now that you've established a base, you can get started with a Beginner Training Schedule. The schedule is geared towards beginner runners whose goal is to simply finish the marathon.
When you get started, make sure that you're warming up before your runs and cooling down after.
Build stretching into your regular running routine. The best time for stretching is after your run, when your muscles are warmed up. Follow these tips for proper stretching.
Nutrition and Hydration
If you already eat a healthy diet, you don't have to make too many changes. The recommendations for distance runners are not that different than nutritional guidelines for non-runners.
However, to help boost your performance, comfort, and recovery, it's important to make sure that you follow guidelines for eating before and after workouts, and during your long runs. Long runs have their own special nutrition and hydration requirements, so make sure you're prepared heading into your long runs. For example, you'll need to make sure you drink sports drinks to replace sodium lost through sweat during runs longer than 90 minutes.
Marathon Challenges
Training for a marathon requires dedication, especially when dealing with the following challenges:
- Conquering the Long Run: Your most important training run each week is your long run, which you'll most likely run on either Saturdays or Sundays. You'll gradually increase the distance of your long run each week, usually by no more than one or two miles per week. For most runners, their longest run will be 20 miles. Running longer can be a tough mental and physical challenge, but here are some tips to help you increase your distance.
The main purposes of your long run are to build your endurance, practice spending lots of time on your feet, teach your body to burn fat as fuel and to build physical and mental strength in preparation for the marathon. Follow these tips to help make your long runs easier and more comfortable.
- Injuries & Illnesses: Most running injuries can be prevented by wearing the proper shoes, stretching, and not doing too much too soon. However, despite your best injury prevention efforts, you may have to deal with some of the common running injuries. The good news is that many running injuries respond well to self-treatment.
- Staying Motivated: Marathon training can be extremely tough and exhausting -- both physically and mentally. Sometimes your motivation to get out there and run may be lacking. Follow these inspirational tips to help keep you going. And read some inspirational quotes about running marathons.
Mental Preparation
The mental aspects of going the distance can be just as difficult as the physical challenge. Use these mental preparation tips to help get you through the 26.2 miles. If you're dealing with some pre-race anxiety (very common!), try some of these strategies for dealing with pre-race jitters.
Race Day Preparations
The days leading up to marathon day can be anxiety-ridden. Find out if you should run the day before your marathon and get other tips on what to do the day before your marathon .
As your race day approaches, you may have some questions and concerns about what to expect on marathon day. Here are some tips on what to expect for your first race day. To help get prepared for your marathon, get familiar with road race etiquette.
The tapering period is a critical part of your marathon training. During the last couple of weeks of your training, it's important that you taper, or cut back your mileage, to give your body and mind a chance to rest, recover and prepare for your marathon. Follow these general guidelines for the premarathon tapering period.
If your marathon is out of town, it's important to start packing early, so you make sure you don't forget anything. Follow this marathon packing list for a guide to everything you need.
Make sure that you get your friends and family on board to give you good support at the marathon. Share these tips for marathon specators and ideas for inspiring marathon signs with them.
Race Recovery
Congratulations -- you did it! You're one of a small percentage of people who can call themselves a marathoner. Follow these tips to help with your marathon recovery.
