Contents
Should You Run a Marathon?
Marathon Training Equipment
How to Prepare for Marathon Training
How to Start Marathon Training
The Principles and Components of a Marathon Training Program
Marathon Training Program for Beginners
Marathon Training Program For Experienced Runners
Weight Training for Marathons
Marathon Training Stretches
How to Deal with Common Injuries
Marathon Training Nutrition
Training Alone or with Others
What to Do Before a Marathon
What to Do During a Marathon
What to Do After a Marathon
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How to Prepare for Marathon Training
If you want to run a marathon but seldom run or engage in other physical activity, you should improve your fitness and running techniques before you begin any marathon training regimen. This process can take up to a year, but it’s worth it. You’re much more likely to complete marathon training, and an actual marathon, if you first build a strong foundation.
How to Set and Follow a Running Schedule
The only way to improve your running fitness is to run 3–4 days per week. The most effective way to make sure that happens is to set up a consistent schedule. For instance, you might create a schedule in which you run before work on Monday, Wednesday, and Friday, and also in the afternoon on Saturday.
Match Your Program to Your Fitness Level
The amount of preparatory training that you’ll need to do before you can start marathon training depends on your age and general fitness level. No matter what level you start at, though, you should follow the general guidelines below:
- Start slowly: Don’t rush into runs that leave you gasping for breath. Start with training days that are just a tiny bit harder than what you’re used to. Depending on your fitness level, your first workouts could range from a brisk 20- to 30-minute walk to a 2- to 3-mile jog.
- Build up: Make your workout a little harder each week. This can range from increasing your walking speed to interspersing your walking with jogging. If you can already jog a full mile without walking, concentrate on adding minutes to your runs while trying to maintain the same pace. If you’re running for 17 minutes at the end of one week, for example, aim to run for 20 minutes by the end of the next, and 23 minutes by the end of the following week.
- Know your goal: Continue to build up bit by bit each week until you’re running a total of 10–20 miles a week and can run 5–6 miles without stopping.
Basic Running Technique
Running is a natural motion. For the most part, the best form is the form that feels easy and right to you. But there are a number of factors to keep in mind that will make your movements more efficient:
- Don’t tense up: Many runners tense their bodies when they run, just as they would to lift a weight. But running is far more efficient when your muscles are loose. Rather than try to keep your body tight and strong as you run, focus on keeping it free and easy. In particular, don’t let your shoulders inch toward your ears. Keep them relaxed and low.
- Use proper arm movement: Your arms should be bent at the elbow but not locked. As your arms pump with each stride, your hands should pass by your hips, just below your waist. Keep your hands in an easy, unclenched fist, with fingertips brushing your palms.
- Keep your shoulders even: Don’t rock your shoulders forward and back—doing so wastes energy. Keep your shoulders even and generally unmoving as you run.
Running Safety
When training, follow these safety guidelines:
- Never run alone in an unfamiliar area.
- Always carry some form of identification.
- If training in the summer months, avoid the hottest times of the day to minimize health risks.
- Avoid heavily trafficked roads and run facing traffic.
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