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This page offers advice on how to train for your first marathon (even if you're out of shape). The key to training for your first marathon is having a reason for running, sticking to that reason and listening to your body. Remember, there are thousands of marathons every year. If you incur an injury while training, it is wise to wait until you are healthy enough to continue training rather than risk a possibly life-threatening injury.
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Introduction
- Running a marathon requires both physical and mental strength, immense focus, commitment and time. However, if you make the commitment, you will find that completing a marathon will be one of the most satisfying experiences of your life.
Step 1: Getting Started
- Whether it's a New Year's resolution or something fun and exciting to do, training to run a marathon will test your physical limits and stretch the boundaries of your endurance. Before you hit the pavement and before you purchase equipment, you must first formulate a plan and educate yourself on all aspects of marathon training. It is similar to planning a trip. Once you find out where you want to go you have to figure out how to get there. In this case, if you want to get to the finish line, at least six months of training is how to get there.
- Set a date. Find out when the next marathon in your area will be by checking a marathon calendar or a marathon guide.
- Allow yourself between five to six months to train if you are a novice runner. For example, the Los Angeles City Marathon is on 3/4/08. If you were to start training in October of this year you would be ready to run next March.
- Start running regularly for at least 30 minutes without stopping. It will be extremely helpful to have your body used to running when you start a 16-week training program.
- If you haven't exercised in some time and running for 30 minutes is too much, allow yourself more time to train and try an 8-week conditioning program. Listen to your body. Your body might adjust quickly, or it might take a little longer to be ready for the marathon training program.
Running shoes
- There are three major considerations to take into account when selecting a shoe: foot type, foot strike and stride pattern. You can get a good idea of what your foot type, foot strike and stride pattern are just by examining your foot, your shoes and how your foot hits the ground when you walk. It is vital that you address all three considerations when purchasing your shoes.
- Foot type. Are you flat-footed or do you have a high arch? You might have a normal arch, which is most common.
- Foot strike. 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 pattern, 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 running shoe store. There are several shoe stores that carry running shoes, but not all have the specialized knowledge in running you need to get the right shoe. The Running Shoe Store, Runner Sports, New Balance and Fleet Feet, for example, specialize in running shoes.
- Bring a pair of socks that you plan to wear with your new shoes when trying the shoes on. If you wear thinner or thicker socks than you'll be wearing to train, you won't get the right fit.
- A half-inch space is the optimal distance between your longest toe and the front of the shoe.
- 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.
Running clothes
- Wear appropriate clothing. This doesn't mean you have to adopt short-shorts and an ultra-thin tank top, but remember — wearing the right clothes for a marathon is not about style, it's about comfort and preventing injury. Understanding how shorts, shirts, pants, jackets and socks play a role in maximizing your output while training is very important.
- Most manufacturers make shorts and shirts that wick away the moisture from your body. The drier you are, the better.
- 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 wicks away moisture.
- 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.
Stretching and warming up
- Muscle stiffness is directly related to muscle injury. Preparing your body for the rigors of prolonged running will lessen the chances of injury. Warming up and stretching helps you in the following ways: it increases the contraction and relaxation of warmed muscles, improves economy of movement and increases blood flow.
- Stretching after your run is just as important as stretching before your run.
- When stretching, hold and control the stretch for 30-60 seconds.
- Stretch all the major leg muscle groups: calves, hamstrings, quadriceps, and groin/hipflexors.
- 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.
Preventing injury
- There are several different injuries one may sustain while training for a marathon.
- 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.
- 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.
- 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.
- If you are experiencing a dull pain, there's no need to stop running. However, if you experience sharp or piercing pains, stop immediately.
- 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.
- 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.
Step 4: Nutrition
- Think of your body as a car. The foods you ingest play a vital role in your body's performance. If you put regular gas in your car, you will get regular performance. If you fill your tank with supreme, you will get supreme performance. If you put sugar into your car, your engine will be ruined. The same goes for your body. The better you eat, the better your body will perform. You will find that the way you eat before, during and after a run is different from how you ate before training.
Carbs 101
- Carbs are not the enemy. Contrary to what we have learned about how carbohydrates lead to that gut or to those thighs, for someone interested in sustaining energy through long workouts or long-distance running, carbs are exactly what the doctor ordered.
- 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. Use this link to calculate your daily allowance of carbohydrates.
- 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.
- 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 this link to calculate your daily allowance of calories.
Avoid hitting "the wall"
- When you've used up all the glycogen, your body begins to burn fat, thus hitting the proverbial "wall". To maintain energy and avoid fatigue, it is recommended that you eat before, during and after training/running.
- 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.
- 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, Glaceau 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 should be light, quick and easily accessible. Protein bars are perfect for consumption.
- 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
- Now that you have set your goals, bought your gear, modified your diet and have a fundamental knowledge of warming up and preventing injury, you are ready to hit the pavement. These weekly running programs are flexible. Remember, staying patient and knowing your limitations is the goal.
- 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.
- 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.
- 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.
Step 6: Getting a mental edge and maintaining motivation
- Staying motivated while training for a marathon is the toughest part of running a marathon. Find out what best motivates you, and you'll have that to push you throughout the duration of your training regimen.
- 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.
- 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.
- 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.
