1. Happy Trails
Doing the right kind of training prior to running a marathon will not only help you finish the 26.2 mile race, but will help you to enjoy it more. Any runner can push herself through to the end, but without a sense of pride and joy in the experience, it will go down as one of those times you endured, rather than an exhilarating activity you'd like to repeat. Before even considering a marathon, you need to be in good health and run an average of 25 miles a week for at least a year. Don't start training if you have any injuries.
2. Increase Your Mileage
Begin training in earnest for the long haul race about four months out. Gradually increase your mileage ever week. Keep running at a mild, steady pace. Adding a couple of miles a week and building up your resistance, heart and muscles will serve you much better than heaping on the distance all at once. Supplement your regular run with a variety of terrains to push yourself a little more. Add some stair running, Rocky-style, and run on low hills. Run on the beach or soft surface occasionally to strengthen your calves.
3. Take Time Off Between Runs
Give your body time to recover between runs. While increasing your distance by about 10 percent per week, take off two or three days each week. At least once a week, stay on your feet for three to four hours. Take walk breaks while running. The point is to get your body accustomed to being up and moving for long periods of time. Sprinters are not marathon runners, so there is no need to hurry when you are in training. It is the distance that counts, and keeping yourself calm and comfortable while doing it.
4. Eat Right
Fuel your body during training. You'll want to increase your intake of carbs to give you the kind of energy and muscle tone that will carry through the race. Drink a high-energy drink loaded with carbs before a run and immediately after. Include extra protein in your diet to help with muscle healing. Iron is an important ingredient for runners; so if you do not eat a lot of meat, take an iron supplement. Include Vitamin C to increase the iron absorption.
5. Cross Train to be a Better Runner
While runners like to run and often must be forced to cross train, you will have a much better experience if you spend a couple days a week in exercises that challenge other parts of your body for overall fitness. Do floor exercises such as crunches and weight lifting to increase your core strength. Swim, bicycle or play a sport such as tennis or golf to work other muscle groups and add balance to your life.
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