Beginner Marathon Training

Beginner Marathon Training Tips:

Training for a marathon can be very intimidating, even if you’re following a program. As a beginner marathon runner you’re just not sure how to tackle those long training runs. Should you run at your intended marathon pace, should you take some power gels, should you run with other people training for the marathon…?

Following are some training hints I’ve put together to help the first time marathon runner.  

• Before you even start training you should have a good base of running. At least a year of regular running. Although I know people who have ran the marathon with less.

• You need to find a training program to follow. Make sure it fits your abilities. You can find a some good training schedules on our other pages:

Marathon Training Schedules

Marathon Training Program

• Track your progress in a running log; otherwise it’s difficult to know exactly how much training you are really doing. There are good online running logs available or if you prefer a log book Personal Logs.com has a great customized log which can include a day by day marathon training schedule.

• It helps if you can do your long run on the same day each week, like every Sunday. This way you can build the rest of your schedule around the long run day.

• Try running with a friend on the long runs; the miles will go by more quickly. Make sure you run at a comfortable pace though.

• Many people use energy gels during a marathon. If you plan to do this, try it out during a longer run (15 miles or more) to make sure your stomach can handle it. Always drink water after consuming the gel.

• Get some new running shoes. You’ll be covering a lot of miles during the 14 - 18 week training schedule. (600 or more, depending on the length of your training schedule)

• Take time off if you’re feeling tired, it will help you a lot more than trying to complete the required weekly mileage. There’s plenty of time to make up for this during your overall training schedule.

• Take time off if you’re injured. Trying to train through an injury might work but is more likely to make things worse. Sometimes taking a whole week off can be the solution.

• Interspacing your running with short walking breaks during your long training runs can be really beneficial. I often do 18 minutes running followed by a quick 2 minute walk every 20 minutes.

   

• Watch your diet. You need to eat nutritious food during your training. Don’t neglect your protein intake at the expense of carbohydrates. You need both for marathon training.

• Alternate hard training days with easy ones. I often take a day off after my weekly long run. Walking is also a good alternative to running on your easier days.

• Don’t over train! I know so many runners who have trained too hard and then run a disappointing marathon.

• Remember the goal of your training is to build sufficient strength and endurance so you can be out on the marathon course for several hours. Your training needs to reflect this. How quickly or slowly you go is less important.

Beginner marathon runners have to be especially careful not to over-train nor under-train for the marathon event.

 

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