Running is often associated with marathons, but walkers can also complete the 26.2-mile race. While walking puts less strain on the body, you still need plenty of training to build up your endurance for walking such a long distance at once. The marathon you choose also affects your experience. Not all marathons are walker-friendly, based on the time limits and general attitude toward walking the distance. Establish a training program early and choose your race carefully for a positive marathon-walking experience.
Step 1
Sign up for a marathon that keeps the route open for eight hours or more. Make sure water stations are still staffed and assistance is available on the route throughout that time period in case you run into trouble. Choose a race that is at least 15 to 20 weeks away if you haven't already started your training, because you will need time to build up your distance.
Step 2
Schedule five or six training walks each week. This allows you to build up your endurance while still incorporating rest days for your body to recover.
Step 3
Write out your own training plan or use a prescribed training plan. The training should balance longer and shorter walks to allow for recovery. Incorporate long walks, strengthening walks that include hills, and shorter walks done at a fast pace to increase your speed.
Step 4
Time yourself on your training walks to determine your pace. Divide the time you walked by the number of miles walked to get a per-mile rate. This gives you a baseline and helps you estimate a goal finish time for the marathon.
Step 5
Build up the distance of your long walks gradually each week. Aim to include at least one 20-mile walk about two to three weeks before the marathon. Taper your long walks for the final two or three weeks.
Step 6
Establish a routine for long walks that you will use on race day, including the food you eat beforehand and the clothing you wear. Trying new foods, clothing or shoes too close to the race day can result in discomfort or difficulty on the day of the marathon.
Member Comments