Are You Ready To Train For a Marathon?

One of the questions that often come up when discussing running is “have you ever run a marathon?” If you haven’t thought about it before there are a few things to know before you sign up.

Marathons are races which are 26.22 miles in length or 42.195 km. They can be on the road, on trails or a combination of both. There are also half marathons which are 13 miles in length and are a great place to start or to use as a training ground for your marathon.

While a marathon requires a certain level of training, endurance, and commitment one great feature about marathons is that you don’t have to run the entire distance. In fact many personal trainers and coaches suggest you plan on actually walking a good portion of the distance. Telling yourself that you can’t walk or have to run or jog the entire race can easily end up in defeat and the goal of running a marathon, particularly for first timers, is just to finish. It’s a great accomplishment regardless of whether you walk or run the entire 26 miles.

Training for a Marathon

Training for a marathon requires a structured approach. It’s too long of a distance to just run it off the couch. Even if you’ve been running distances in the mid teens, it pays to follow a structured training program. There’s a big difference between 13, 14, 15 miles and 26.

If this is your first marathon, experts recommend giving yourself at least 4 months to train. That’s assuming you’re able to train four days a week. If you cannot commit to that much running, then add a few more weeks onto your training schedule. However, it’s important to take days off and rest so don’t run more than four days a week or you’ll risk overuse injuries.

Typical training schedules include a few short runs each week and one longer run, gradually increasing the length of both your short and long runs until you’re able to run 18 miles a few weeks in a row. Experts do not recommend trying to run the full 26 miles before race day because that distance is incredibly hard on your body. If you were to run 26 miles as part of your marathon training you would need to take at least a full week, possibly two, off from running which would have a negative effect on your race training. It would also put you at risk for overuse injuries which could mean you were unable to race – not much fun at all.

Marathon Training Gear

Training for a marathon requires little more than your normal running gear. You will however need to keep a good eye on the condition of your running shoes. Most running shoes are designed for about 500 miles before they need to be replaced. Some runners advise buying two pairs of shoes and breaking in the new shoes a few weeks before race day that way you’re not running in brand new shoes but your shoes also have the support you need.

You’ll also need to plot out training runs that reflect your race route. For example if you’ve signed up for a race that is in a hilly area but you normally run on flats then you’re going to want to train for hills some days.

It’s also important to get a handle on your sports nutrition needs. What products best suit your body, how much do you need to consume and how are you going to consume it? There are a variety of sports nutrition products like drinks, gels, and even bars. It’s important to both fuel and hydrate your body and that needs to be addressed before race day.

Running a marathon is a great accomplishment and a spectacular way to motivate yourself to the next level. Plan accordingly, find that marathon that fits your schedule and needs, and get started training today.