Every year, thousands of runners put in the time and effort required to run a marathon. Considered by many to be the ultimate test of physical stamina, the marathon is challenging but not impossible to conquer with the right training program. Everything from footwear to running is covered in this look at how to train for a marathon.
Starting Where You Are
The extreme distance involved in marathon running means major stress for the entire body, so it’s essential to get a physical check-up beforehand and take precautions along the way. According to some sources, people who have never run a marathon before should run regularly for a minimum of one year before starting to train intensively for the event. If weekly mileage is increased too quickly, risk of injury rises. You might want to first try a 5K or 10K race or a half marathon to get a feel for how to train and prepare for a full marathon.
Good Shoes Are Vital
The runner’s most important equipment is a pair of running shoes that fit properly. Without a pair of fitted running shoes, injury is far more likely to occur and ruin training efforts. Because feet expand during a running session, shoes for marathon running should be about half a size to one full size above normal.
Nutrition For Fuel
Running expends major calories but is not easily accomplished on a full stomach. For best results, runners should eat a modest breakfast for energy before running and a small meal immediately afterwards to aid recovery. This should become a habit throughout marathon training to keep joints and muscles healthy for the rigorous regimen. You should also consider workout supplements to boost performance. Supplements like a pre-workout supplement and a creatine monohydrate powder can help you run faster and longer.
Elements of Physical Training
To get started training for a marathon, you should first slowly increase your base weekly mileage for the months preceding the race. Most people do best with three to five runs each week, but some elite runners train more than once a day. Next, a longer weekly run should be established. This should be performed more slowly than normal runs and should top out at no more than 20 miles. Speedwork, the next training element, improves aerobic capacity and stamina. Shorter, faster runs, such as 5K races, are great for this. Finally, rest and recover as necessary to prevent injury and mental burnout, which is especially important in the weeks leading up to the marathon.
Before the Race
Resting, eating and hydrating are all important in the weeks leading up to the marathon. If injuries seem to be developing, a few days should be taken off to recuperate. Finally, a high-carbohydrate dinner should be consumed the night before the race to give the muscles plenty of energy the following day.
