The decision to run a marathon is formidable but exciting, and 26.2 miles of running and walking is a daunting task for even the elite runner. More and more people are signing up to complete 26.2 miles, whether to support a cause, lose weight, get in shape or even check it off their bucket list. Runners and non-runners alike can compete in and complete a marathon with the proper training, education and support.
Set Goals
Setting realistic goals is one of the most important things you can do when starting any training program. If you're a beginner, a time goal may be unrealistic, but you can still set other goals that will motivate you during training as well as the actual marathon.
Set goals during your training. These shorter-term goals motivate you to continue and push toward your final goal, finishing a marathon. One short-term goal, like participating in a half marathon or shorter race during your training, gives you something to work toward and also helps prepare you mentally and physically for the race atmosphere of the marathon.
On marathon race day, goals will help push you through the distance. Finishing the race itself is a goal, while finishing strong, feeling good during the race, and maintaining the same pace throughout the race are also targets that help push you through a race.
Set Aside Training Time
The seasoned runner needs two to three months to train properly for a marathon. If you haven't run before, you'll need up to six months to prepare your body for the strain and fatigue of 26.2 miles, according to Sport Fitness Advisor. Building up to finish 26.2 miles is both a mental and physical feat, and you want your body to be prepared to complete that distance.
The marathon is a commitment, and before you begin, it is essential to schedule your training time in. You need time during the week to run and a large chunk of your weekend for your long run. Look at your calendar and have a chat with your family and friends to ensure you are able to find the time to train.
Find the Right Training Program
Numerous training programs available for free on the web provide guidelines if you are the do-it-yourself type. But make sure the program you choose is right for you. Every person is different, and a general training program that worked for someone else may not work for you.
Finding a coach or training group is the best way to train, especially for a beginner. Whether you're with an individual coach or a larger group, coaches and seasoned runners share their expertise and experiences. A coach can also develop a program specifically for you, taking into consideration your background, physical fitness, time commitment and goals.
Train, Rest, and Recover
The most important aspect of marathon training is the training itself. You need to put the time in and hit the pavement. The long run is one of the most important parts of your training. Your weekly runs help build up strength and stamina, but your long run trains your body to handle the strain of being on your feet for hours. The first week, you will wonder if you will ever be able to handle running 26.2 miles. However, as each weekly long run gets longer, your body strengthens and readies itself for the marathon.
Rest is equally important. Your body needs to rest and recover in order to rebuild and strengthen after the strain of running. Getting ample sleep and taking time off from other hobbies or activities during your training are essential. With proper training and rest and recovery, the marathon distance is attainable for even the beginning runner.
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