Marathon how much training

In other words, learn from my mistakes. Fast-forward to race day and reality kicked in. By mile 10, my body felt spent, yet I still had a full 16 miles ahead of me.

The distance to the finish line felt like it was light years away. I checked my watch obsessively and started to doubt I would finish. I was almost crawling my way to the finish line and hating running the whole way—the sport that I had once loved so much. I somehow stumbled through, but I was very lucky to sneak away without an injury. For my second marathon, I set myself up with a smart, week plan. I strength trained and foam rolled, and learned what energy gels were and why I should learn to stomach them more on that below!

I ended up finishing in 3 hours and 30 minutes, qualifying for the Boston Marathon. The most important step you can take when prepping for your first marathon is to ensure your body can tackle the distance. You can't go from not knowing how to count to taking a calculus class. Before diving into the marathon distance, Fitzgerald strongly suggests training for and racing a half-marathon first. Another good test is to make sure you can run comfortably for an hour.

That said, if you don't have the time to really get into running and racing various distances, don't worry: A good training plan will help you get used to adding miles and running longer.

The next step is to find a solid training plan. A quick Google search will yield dozens of free training plans online, most of which are weeks long.

One of the most popular plans comes from the renowned runner and coach Hal Higdon. More advanced runners will want to also include tempo runs, speed workouts, and hill repeats; these should be included in most advanced plans you find online here's an example from Higdon. A combination of different kinds of runs. Not every run should be done at the same intensity.

Your plan will include weekly long runs to build endurance combined with a few shorter tempo runs tempo runs are runs that you do a bit slower than your current 5K pace or speed workouts that are meant to build strength and speed. If you run at the same pace all the time, your your body will adapt and at a certain point your fitness will stop improving.

Make sure to take your long run each week seriously. Water is usually fine for runs in the to minute range. After runs longer than that, and you should consider a sports drink with carbs and electrolytes to replenish sodium. To prevent injuries and stay healthy while marathon training, increase your mileage gradually and incorporate rest and recovery into your program. Rotate hard workout days with easy days short, slow runs and consider reserving at least one day a week for a complete break from running and replace it with rest or cross-training.

Using a foam roller — before and after your runs — loosens up muscles and improves range of motion. Strength training — particularly your core, hips, and glutes — corrects muscle imbalances and improves running form, which can result in fewer injuries. Stretching also helps — dynamic stretching is best before a run, but static stretching and yoga can help you recover post-run. Above all, listen to your body.

Mental training strategies — like developing a mantra, practicing visualisation, and reframing negative thoughts — can help you stay calm, focused, and positive throughout your training and on race day.

Also, consider running with a partner or group. Training with others helps keep you accountable so you stay on track to reach your goals. During months of training, your running shoes are all there will be between you and the road — literally. And invest not only your money but also your time by visiting a specialty running store for at least the first pair.

After learning something about you and your training plans, the staff can advise you on your specific needs in running shoes e. Some stores have treadmills so the staff can analyse your gait, and most stores have information about local routes, group runs, and upcoming races that can both encourage and improve your training.

Never buy shoes first thing in the morning because during the day — or during a run — your feet will swell a little bit, and you want to make sure you get the right pair.

Instead, purchase them after either a long day at work or after a run. Next, outfit yourself with the essentials: shirts, shorts, socks, and for women, a good sports bra. None of these items should be made of cotton. Instead, look for synthetic materials or merino wool, which breathe, wick moisture, and fight odour better than cotton.

This will keep you more comfortable on long training runs while decreasing the risk of chafing more on that later. There are several options for carrying fluids. Handheld bottles, waist belts, and vests can carry water or endurance fuel of choice, smartphone, ID, keys, and anything else you may need.

Training in warmer months? Consider a hat or visor of synthetic material as well as sunglasses with UV protection. Training in cooler months?

Consider a jacket with some level of weather protection but also breathability to keep your core dry. You might wish to track your time and distance over the course of your months of training. Less expensive running watches track your time. Lastly, be wary of chafing. Blisters on your feet and friction on your nipples will complicate your training. Socks and shirts of synthetic material can fight the friction between moist material and your skin, but certain products can, too.

A jelly like Vaseline or a balm like BodyGlide counters chafing on feet, nipples, and anywhere in-between. Timing: Many marathons are held in early spring or autumn, when race-day conditions are most likely to be cool and pleasant, but early autumn events require training through the heat of the summer. Location: Some runners enjoy travelling to races, while others find it stressful.

Hoping to get away? Seek out races in locations you love to visit or have always wanted to see and make a trip of it. Size: Big-city marathons with lots of spectators draw crowds for a reason: Many runners thrive on the energy and support of other people, and those events are more likely to have amenities like on-course entertainment, fancy medals, and huge expos.

If you struggle in wind, avoid races that run along large bodies of water. If you train exclusively on flat terrain, try to find a flat race. The same goes for runners who train on rolling or hilly routes — flat routes may beat up your legs more than ones with elevation change because your body is accustomed to ups and downs. Save my name, email, and website in this browser for the next time I comment. Please subscribe to our newsletter to get the latest news in your domain of interest.

Don't forget to follow us on social networks! Sign in. Log into your account. From Novice to Advanced, Hal offers more than a dozen different training programs for every skill level and pace. If you are training for your first marathon, this is the training Novice 2 is designed to fit comfortably between the Novice 1 and Intermediate 1 marathon plans. It is designed for runners who may already It is designed for runners who may have used the novice A little bit of mileage, that's all.

Runners who choose This training program for Advanced 1 marathoners offers a progressive buildup--similar to that for the novice and intermediate runners, except you start at Be aware of that before you punch the purchase button. It may Are you a new runner with a limited background in running, yet you still would like to run a marathon? This Novice Supreme combines This week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low.

The Marathon 3 program fits conveniently between Novice 2 and Intermediate 1, but its main feature and appeal is that it offers only three My popular Boston Bound program this year, alas, consisted of the Bound but without the Boston.

Our favorite race, along with many other races, Hal offers several plans designed for runners intending to do two or more marathons with minimum rest between, including interactive programs on TrainingPeaks for What do you do when your marathon gets cancelled? This Alternate Marathon guide is designed to help you navigate your training routine for marathons Following the popularity of the Goofy Challenge, Subscribe to our mailing list for advice from Hal, training tips, and updates on our programs and apps.

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