[vc_row][vc_column][vc_column_text]Among the millions of runners and joggers in the U.S., thousands of people compete in the more than 1,000 marathons held around the country every year. But you can’t simply lace up a pair of running shoes, don a race bib and expect to successfully finish a 26.2-mile marathon.
It takes loads of time, energy and dedication to gear up for a marathon.
Most runners spend 16 to 20 weeks training for a marathon, according to the ASICS shoe brand. However, your training regimen might range from as little as 12 weeks to 24 weeks or more.
“The key to success in marathon training is a balanced blend of consistent training, smart nutrition and mental toughness,” says
George Yang, a certified health education specialist.
Marathon training, he adds, is “about pushing your limits while listening to your body.”
Here are six tips for getting your engine running to train for a marathon.
Pick the race
Research your options to get a feel for which marathon might appeal to you, says certified running coach
Mindy Solkin. This may be based in part on when you want to participate in a marathon, which then will dictate your training schedule.
“Having a written training schedule will make it more accountable and credible,” Solkin says.
Aside from
choosing a marathon, consider where you’ll train — a combination of indoor and outdoor venues, for instance — and, perhaps most importantly, why you want to take on a marathon, says Solkin.
Reasons you might be psyched to run a marathon include:
- Improved health and fitness
- More disciplined fitness routine
- Greater self-esteem
- Weight loss or weight management
- Creation of social network made up of like-minded people
Assemble your team
Professional athletes need to surround themselves with a supportive team. And so do marathon participants.
Solkin suggests that your marathon training crew include:
- Coach
- Personal trainer
- Nutritionist
- Sports medicine doctor
- Relatives, friends and fellow marathoners
Build up your fitness routine
Paul Warloski, a certified cycling and running coach, personal trainer and yoga instructor, recommends creating a “base of fitness” that features easy runs, strength training,
yoga, and light speed work to develop muscle fiber and hone running form.
Warloski says this phase should last eight to 12 weeks.
After the initial period, continue strength training and yoga, says Warloski, and add speed work that exceeds your marathon pace. For example, you might incorporate tempo runs “at a slightly challenging pace,” he says, along with back-to-back longer runs over the weekend.
Solkin says your training plan should be tailored to factors such as your fitness history, current training regimen, time commitment and goals.
Learn the mechanics of running
Solkin poses this question:
Do you know how to run? You may think you’re nailed down the proper running style, but you actually could be approaching it the wrong way.
“If a tennis player holds the racket incorrectly, they wouldn’t hit the ball very well. If a golfer holds the club with the wrong grip or places their body in the wrong position, they wouldn’t drive the ball very far nor accurately,” she says. “Both sports require a system of checks and balances from head to toe, to deliver the correct outcome.”
While runners don’t grip rackets or golf clubs, Solkin points out, they do rely on another piece of equipment — the body.
“If you learn how to hold your body in the proper form, if you strengthen the sport-specific muscles that are required for running and if you learn how to breathe properly,” she says, “you will surely run farther and faster, with less effort and with less chance of injury.”
Zero in on nutrition
Yang, the certified health education specialist, stresses the importance of a nutrition plan designed to meet your unique training needs. A dietitian or nutritionist may be able to help you craft this plan, which might include
dietary supplements.
“Reflecting on my own marathon preparation, I adapted my diet to include a balanced mix of
carbohydrates,
proteins and
fats, targeting about 3,500 calories daily during peak training,” says Yang. “This approach, based on whole foods, was key to maintaining energy and supporting muscle repair. Hydration was another critical aspect, where I aimed for 3 liters of water daily.”
Adopt the appropriate mindset
Yang says mental toughness often is the “unsung hero” of marathon training.
“I remember training for my first marathon; the mental challenge was as daunting as the physical,” he says. “Daily affirmations, goal-setting and visualization techniques were integral to my routine. This mental preparation was crucial in overcoming the psychological barriers that many marathoners face.”[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="172743" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1707319828436{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/simple-truth-organic-coconut-water-original-33-8-fl-oz-each-pack-of-4"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="172744" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1707319857052{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/spectrum-organic-extra-virgin-mediterranean-olive-oil"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="172742" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1707319888122{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/garden-of-life-vitamin-code-raw-one-multivitamin-for-men-75-vegetarian-capsules"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
