Experts say the key to training for your first marathon is to have a reason for running and listening to your body. There are thousands of marathons each year, so if you get injured while training, it's wise to wait until you are healthy enough to continue training rather than risk further injury.
Running a marathon requires both physical and mental strength, immense focus, commitment and time. Here, we offer tips to complete the run -- even if you're not in marathon-running shape from the start.
The Essentials of Marathon Preparation
Step 1: Getting Started
- Set a date. Find out when the next marathon in your area will be by checking a marathon calendarc or a marathon guide.c
- Allow yourself between five to six months to train if you are a novice runner. For example, the [[Los Angeles Marathon] is typically in March.]c If you were to start training in October of the previous year you would be ready to run.
- Before beginning a 16-week training program, start running regularly for at least 30 minutes without stopping.
- If running for 30 minutes is too much, allow yourself more time to train and try an 8-week conditioning program.c
Step 2: Invest in the Proper Running Equipment
The two marathon essentials are clothes and running shoes. Before you buy, have an idea what you are looking for in your shoe: Is it stability, cushion, motion control or would you be best off with a light-weight trainer?
Running Shoes
- Foot typec - Are you flat-footed or do you have a high arch? You might have a normal arch, which is most common.
- Foot strikec - When you walk or run, does your foot hit the ground at the heel, ball or middle of your foot? How your foot strikes the ground determines where you need the most cushion.
- Stride patternc (also called "wear pattern") - Can tell you if you are landing on the right, left or center of your foot when you step? The wear on the sole of your current shoes will indicate how you're landing.
- Once you've determined these factors, find a store that specializes in running shoes -- many stores carry running shoes, but not all have the specialized knowledge in running you need to get the right shoe. Check out stores like the Running Shoe Store, Road Runner Sports, New Balance and Fleet Feet.
- Bring a pair of socks that you plan to wear with your new shoes when trying the shoes on.c If you wear thinner or thicker socks than you'll be wearing to train, you won't get the right fit.
- Ensure there is optimal distance between your longest toe and the front of the shoe.c
- You will need at least two pairs of shoes from the time you begin training until you reach the finish line; you'll need to replace them between every four to eight months. Although your shoes might not show that much wear and tear, their ability to absorb shock diminishes after 350 miles.c
Running Clothes
Wear appropriate clothing and learn the basics of how to dress for a marathon. By no means should you go out and purchase skin tight short shorts and a midriff training shirt.
Remember, wearing the right clothes for a marathon is not about style, it’s about comfort and preventing sports injury. Understanding how shorts, shirts, pants, jackets, and socks play a role in maximizing your output while training is very important.c
- Most manufacturers make shorts and shirts that wick away the moisture from your body. The drier you are, the better.c
- Say "no" to cotton. Cotton absorbs your sweat and weighs you down. You want to be as light as possible in a material that breathes and pulls moisture away.
- Because most of the heat from your body escapes from your head, you should wear a hat only if it is cool outside. If it is cool outside, a hat or beanie is necessary.
- Layer, layer, layer. It is better to be too warm on a cold day than to be too cold on a cold day. If it is under 50 degrees, a t-shirt covered by a long-sleeve shirt and a windbreaker/sweatshirt would be ideal.
Wicking Material
As the weather gets warmer, be sure to look for light-colored clothes that contain a wicking material. In doing so, you'll keep your body temperature cool throughout your run because the material "wicks" the sweat off your body.
Step 3: Stretching and Warming Up
- Stretching after your run is just as important as stretching before your run.
- When stretching, hold and control the stretch for 30-60 seconds.c
- Stretch all the major leg muscle groups: calves,c hamstrings,c quadriceps,c and hip flexors.c
- As you begin a long run, try to jog lightly for the first 5-15 minutes to get your blood flowing and to warm up your muscles.
- When you are done with your run, it is vitally important that you stretch for between 5-10 minutes.
- Cool down. At the end of your run, make sure to walk for 10-20 minutes, depending on the length of your run.c
- Invest in a good Yoga and Pilates mat and DVD. Yoga and Pilates will help keep your muscles loose and the cross training exercises will help you during your runs.
Preventing injury
- To maximize running efficiency and to cut the risk of injury, make sure that your body is aligned and that you are using proper running form as you train.c
- For mild issues such as general soreness and minor aches and pains, anti-inflammatory drugs like Aspirin and ibuprofen can help.
- To help your body recover, chill out. Take a 10-minute ice bath (just your lower torso) to help your blood circulate and to stop any inflammation. If taking sub-zero bath isn't appealing, apply an ice pack to any sore area.c
- Listen to your body. Do not take anti-inflammatory medicine before you run if you are already in pain. Never begin a run in pain. The pain is there for a specific purpose - to tell you that you should slow down or stop. Drugs should be used for recovery purposes only.c
- If you are experiencing a dull pain, there's no need to stop running. However, if you experience sharp or piercing pains, stop immediately.c
- Most running injuries stem from doing too much too soon. Your training should be gradual. If you find that your feet, knees and muscles are aching too much, take a break and lighten your regimen.c
- If you sustain an injury that won't go away, take a break from training. Consult a physician if you believe it to be serious. Remember, no marathon is worth risking your health.c
- Try ice baths after your longest runs. Fill your bathtub with lukewarm water then get in (clothing optional) afterwards, have someone fill your bathtub with ice and stay in for at least 20 minutes. This practice will help alleviate lactic acid build up.
Step 4: Nutrition
What to Eat
Carbs 101
- Carbohydrates get stored in the muscles as glycogen. The depletion of glycogen is directly responsible for fatigue.
- 65% of your calories should come from carbohydrates, particularly complex carbohydrates.c Use an online carb calculator to determine your daily allowance of carbohydrates.c
- Eat good carbs. Good carbs are unprocessed carbohydrates in their natural state and include the following: Potatoes, yams, beans, peas, wheat bread, bananas, macaroni, spaghetti, cereal, raisins, apples, bagels, syrup, brown rice, corn, apples, carrots, root vegetables.c
- For people worried about their carb intake, it is essential to remember that it is the caloric intake that determines how much weight one gains. Use an online tool, such as a Calorie Counter, to determine how many calories you should be ingesting daily.c
Avoid Hitting "The Wall"
- You must begin by fueling up with some good carbs, such as fruit and/or cereal or a bagel. Try different foods until you find what you like and what works. Make sure it is light and wait an hour before running to allow for proper digestion. You will also want to fuel up with water or sports drink two hours before you go on a run.c
- Eating during a long run can be tricky, so the goal should be to rehydrate. You can drink fluids rich in vitamins and carbohydrates such as Gatorade, vitaminwater and Accelerade during your training to keep your energy levels up. All sport drinks are different, so find out which one tastes best and gives you the nutrition that you need.
- The key is to consume carbs anywhere from 30-45 minutes into a long run. Whatever you choose to eat, it should be light, quick and easily accessible. Protein bars are perfect for consumption.c
- Avoid drinking too much water. Water alone in excess will dilute the blood sugar and electrolyte concentration in the blood, and can lead to cramping, an upset stomach, low blood sugar, and eventually hyponatremia, a potentially health-threatening condition marked by poor electrolyte and fluid balance.
- Eat/drink afterward. Replenishing your body is essential. After a long run your body is craving carbs to convert back into energy and protein to help muscles recover. Make sure you eat 30 minutes after your run and you will be ready to go for your next outing. Drink plenty of water or sports drink in order to rehydrate properly.
Step 5: Start Running
Sure, you will expect immediate results, but the key is keeping your focus. By eating well, staying hydrated and sticking to your schedule you will begin to notice in just a month all of the positive changes you are making.
- Most marathon training schedules assume you have been running for at least 6-10 weeks and can run for at least 30 minutes without stopping.c
- There are several different 16-week running schedules. The trick is finding the right one for you. Some allow four days of rest per week, but most require that you run four days per week. Usually you will have to run two consecutive days followed by a day of rest and then two other days followed by a day of rest.c
- If the standard 16-week schedules look too daunting, you can use a basic marathon schedule, which is open to interpretation and makes running easier on your body and schedule.c
Step 6: Getting a Mental Edge and Maintaining Motivation
- Visualize yourself running and becoming the runner that you want to be. Seeing is believing, so see yourself training and focus on the ultimate goal. Do this for a few minutes twice a week.c
- Use daily affirmation to help convince yourself that whatever personal goal you set for running a marathon will come true. Although our mind works in the present and even if what you are telling yourself isn't true, you will start to believe it over time.c
- Block all negative thoughts. When you feel your body getting tired, tell yourself that you feel strong and full of energy. When you feel some pain, block it out and keep running.
- Stay focused. Training for a marathon takes several months. It's not uncommon for life to get in the way. If you are unable to run on one of your scheduled days, or if it a week or two between runs, don't get discouraged — get out there and get back on track. Remember what is driving you to run a marathon.c
Training for a Time-Qualifying Marathon
If you're one of those all-or-nothing style runners, then you won't rest until you're running with the big dogs. You can easily learn the ins and outs of how to enter the Boston marathon, you need to be able to perform at their time requirements in order to apply.
For instance, as of 2010, the time requirements for men age 18-34 are 3 hours and 10 minutes. For women, you must complete the marathon at 3 hours and 40 minutes. Of course, if you're up for the challenge but can't seem to break the time, you can also learn how to get sponsored for your marathon as well. Most qualifying marathons allow entrants in if they're sponsored by an organization or company.
Whether you're looking at a sponsorship or an accepted time entry, you need to be able to run like a gazelle to get through the finish line in these races that are steeped with competition. If you've already decided on your training schedule for your marathon, be sure to add at least 10 miles to it.
You want to train at even higher level to make it to the race. Also, when preparing for one of these mega marathons, be sure to double your pre-and-post workout stretching programs. You're more likely to get injured with the more you train, so stretch morning and night - even if you aren't planning on running that day.
References
Meet Our Experts
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Torri Shack
Torri Shack is a fitness trainer certified with the Aerobic and Fitness Association of America. She is also the owner of BOOTCAMP 300, a workout class dedicated to bringing celebrity-proven workouts to the masses. As a Los Angeles-based personal trainer, she has worked with celebrities like Mel B (aka Scary Spice), Keri Hilson and "So You Think You Can Dance" choreographers Mia Michaels and Tyce Diorio.
Fast Facts
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Fact:
See your doctor before you start training for a marathon or any other workout regimen
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Set a goal date to keep you motivated
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Give yourself at least 3 to 6 months to train properly
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Stretch and care for your body during your training to prevent injury
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Incorporate healthier foods into your diet to improve the quality of your workouts
Disclaimer
The content in this page is not a substitute for professional medical advice. If you have a history of heart problems or any other physical ailments that might prohibit you from running a marathon, please contact your doctor before using these steps.
