Marathon Training Tips
Training for a marathon is serious business. Fail to train properly, and you risk failing to complete the race and you also risk seriously injuring yourself. But, that doesn’t mean that training for a marathon shouldn’t be fun – because it is.
Training is a very important aspect to successfully finishing a marathon race. The more you run and convince yourself that you are capable of running long distances, the more confident you’ll feel when marathon time rolls around.
Training involves more than just running. Adequate sleep, proper nutrition, and a training plan are just a few of the many lifestyle habits that need to take priority while “in training” for a marathon.
Below is my list of marathon training tips that I have compiled over the years during my experience training for the 26.2 miles. I kept a journal of my training for every race and, therefore, was able to see what works and what doesn’t work for training successfully.
Marathon Training Tips:
Set a goal
Why do you want to run a marathon? What is your goal? Is your goal simply to cross the finish line or do you want to finish in a specific time or set a new PR? Be clear about what it is you want from this experience, and work for it.
Follow a Training Plan
Just going out and running isn’t enough to prepare you. A good training plan will help keep you focused and prevent you from over training which can lead to injury. Allow yourself at least 16 weeks to prepare for the marathon. My marathon training program is exactly 16 weeks and includes a calendar of specific week to week training runs in order to gradually build up and prepare for the race while staying injury free.
Invest in Proper Running Gear
Don’t skimp on the shoes. They play a major role in both training and the race. A good pair of running shoes will help carry you to the finish line. Personally, I alternate between three pairs of shoes so they last longer and my feet never run in broken down soles. I use one pair for any runs over 10 miles, another pair for the track, and the 3rd pair for my shorter runs. The rule of thumb is to replace your shoes every 300-400 miles.
Keep a Training Log
Keeping a diary of your workouts can be an important motivational tool. It proves that you have followed your training program and can help you build confidence. For simplicity record the number of miles you do each workout on a calendar. If you desire, track your time, quality and effort, number of sleep hours the night before, meals, and any other personal notes. This will help you reflect back and witness what habits help you run better.
Get Rest
Are you getting enough sleep? You may need to TIVO your late night shows during marathon training. Plan ahead so you can get the added rest your body needs. If you need a nap, then nap. Also, when the training schedule says “rest day” it means rest and recovery—a day to kick back from vigorous activity. Over-training leads to marathon training fatigue.
Cross Train
Running day after day can be difficult. Employ some form of cross-training not only for variety, but to build fitness. Try other non-impact aerobic sports such as biking, rowing, and swimming one to two days per week. Cross-training improves your cardiovascular function while at the same time giving the muscles you’ve been working so hard a rest.
Eat and Drink
Carbohydrates are an important part of distance running. They are the fuel that will keep your body moving mile after mile. Aim to get 65% of your calories from carbohydrates during training. Consume some carbs during long runs, such as gels and sports drinks. Eat carbs soon after finishing a long run as well to help your body regain lost glycogen. On runs longer than an hour, sip 6 to 8oz of water every 20 minutes while you run. Your body needs hydration to keep up with its workload
Taper
It may sound counterintuitive, but as the race approaches, cut back on your distance. Tapering means cutting back on the distance you run. Those last few weeks you should be running half as far as you were in the weeks leading up to the taper. Don’t run at all the two days leading up to the big race. Your body needs to recover and prepare for the marathon.
Think You Can
Flood your mind with positive thoughts by talking to yourself every day. Tell yourself that you are a marathon runner, a sub-four hour marathoner, or whatever it is your goal might be. Our minds operate in the present so the more we tell ourselves something, even if it is not yet true, the faster our mind believes it and begins working now to make that affirmation a reality. Also, put an affirmation, race brochure, or inspiring quote somewhere you will see it every day like on your desk or bathroom mirror.
Training for a marathon takes a lot of consideration and preparation. In the end, taking care of all the necesseties and following the marathon training tips above will help you to a successful finish on race day. Good Luck!
Posted by admin | in Faster Marathon Time, Marathon | 2 Comments
I keep bookmarking your posts to refer back to when I start marathon training.
I’m running a half marathon on May 8, and 2-4 weeks later, plan to start marathon training, depending on whether I build an additional 2 weeks into my 18 week program to account for illnesses, travel delays, etc. The thing is, my marathon training plan will obviously start at a lower level than where the half-marathon training ended. Is it better to follow the new plan, reduce mileage, and build back up to higher-mileage weeks, or should I modify the plan to start at a higher mileage?
Kim,
Thanks for the comment. In response to your question, start your marathon training program back at the lower mileage. Your half marathon training will have you in good shape and you should be able to start your long runs at 10 miles. If you are following an 18 week program then you have lots of time to build up the mileage. You don’t want to do too much too soon, so I wouldn’t recommend the higher mileage plan. Just start with the new plan at lower mileage.
Good luck! Let me know how you finish in the may half marathon