Do you want to run a marathon?
Before you get stuck in, here are some tips to be aware of which may help you run a marathon.
Establish good habits, build mileage and avoid injury so you can cross the finish line on your first marathon.
1. Ease in Gently
Remember your body may not be conditioned to run…yet. Even if you have good cardio levels, you’re asking for trouble trying to fly out the blocks. Start off with a 1-minute run, 1-minute walk strategy for 10 minutes to feel how your body reacts. From here you can build up over a number of weeks to increase the run time and decrease the walk time, at a point where you don’t walk anymore. Although your cardiovascular system may be in a good place, your muscle and skeleton systems need building up.
Try not to get drawn into a target time or pace, especially if this is your first marathon. Commit to the training and build good habits so you can let the time take care of itself.
2. Build a Habit
If you want to be a happy runner and stay injury-free aim to build a habit. Write down a plan to get you started for a few weeks and remember consistency is key. If this means 3 times per week then plan rest days between. You want to establish a habit and look forward to your next run, not exhaust and injure yourself!
3. Pay attention to your body
Training for a marathon is not easy. If you’re tired and unmotivated, review your nutrition and training schedule. Don’t try to push too hard, too soon. There’s no problem with skipping a day or two if you’re fatigued, but take lessons from it and perhaps look to adapt your future training plan. You want to get to the marathon start line feeling mentally and physically strong, rather than run down. 😎
4. Run with others
Run a marathon with family, friends or even a local running club. Convince a friend to start training with you, the time will disappear! Even if you’re just meeting up for a walk, you can run to a friends house and back again. You’ll have still had plenty of time on your feet.
5. Shoes
Invest in a good pair of running trainers (Link). Yes, you can pick up cheap running shoes online! But unless you’ve used them successfully before you can’t be certain they suit your running style. Visit your local running shop and get a gait analysis who’ll be able to recommend suitable shoes. Once you’ve got a make/model that suits you feel free to buy them online. This initial investment will be well worth it in the long run!
6. Kit
Don’t go spending money on the latest gear to look the part. Just make sure you have suitable running clothes which work with the weather. Jacket, Top, Shorts, Tights, Socks. If you experience chafing anywhere (particularly thighs) I recommend Body Glide or Vaseline, you’ll thank me for it.
7. Use a training plan
Don’t spend your time doing the odd run with no specific focus. The marathon is a long way and your training needs to reflect that. Variety of training is important. If it’s your first marathon and you want to get round a good frequency and consistency will be your focus. If you’re going for a personal best, then you’ll want to build alternate training with easy, long and interval runs. Consider how much time your can dedicate to training before picking a plan. As a good foundation you should aim for 4 runs per week, with your weekly long run increasing weekly. This will prepare your body for the distance and time on feet. 🏃♂️ If you don’t know where or how to start then consider an online running coach.
8. Maintain Flexibility
Don’t underestimate the pressure you’ll be putting your body through during training. All those miles on the on tarmac will mostly impact your hamstrings, quads and glutes. Get into a good (and regular) stretching routine! This should target all your main running muscles. You should stretch yourself, along with using a foam roller, having hot baths and booking regular sports massages. See my stretching articles for ideas! 😀
9. Build ‘sessions’ into your training
Along with your long runs, make sure you build in specific sessions into your plan. This can be tempo, progression and intervals. You’re looking to push your body into being uncomfortable so you will adapt and be able to take on the marathon in fine form! See my post on interval training for more information.
10. Cross-Training
If you’re fed up of pounding the pavement and can’t seem to get out of the rut, ditch the shoes and do something different. Running is more a mental than physical challenge. Build some bike rides into your week, go for a swim. If it’s something that’s makes you look forward to your next run you’re more likely to stick at it.
Run a Marathon Bonus Tips
Bonus 1. Do your long runs
Three to four weeks out from your marathon, make sure you’ve banked your longest run. I would recommend basing this on time on feet or distance. Most aim for 20 to 22 miles depending on your schedule and recovery. You want to recover well enough to get out for your next run, rather than be inconsistent and miss a week of training.
Bonus 2. Practise your race pace
Whether it’s a tempo session or long run, aim to spend time in your race pace. For example you can (after a warm up) run 6 miles below race pace before a cool down. Alternatively you can do a long run, attempting to maintain your race pace for the last 4 miles. This aim of this is to experience your race pace on tired legs. This will both physically and mentally prepare you! If you don’t know what your race pace should be use a pace calculator. This will help your understand how long each mile or kilometre should take you.
Bonus 3. Build in strength training
Training for a marathon puts a lot of pressure on your body. Runners who can hold their posture and technique will find it far easier to maintain their pace in the final stages of a marathon. Strength training is often neglected by runners, even though it can boost performance. Use one or two sessions a week to focus on strength, with exercises such as split squats (shown below), single-leg squats and bridges, as well as core work such as planks and side planks.
Bonus 4. Make sure you taper
Once you’ve cleared your last long run, start to reduce your mileage and intensity. As you move through the final two weeks of training, aim to keep the frequency of runs the same; if you are running five times a week in your peak weeks, run five times a week in your taper. Aim to reduce the volume of each run, though, by roughly one third two weeks out and roughly a half in race week. Listen to your body though, if you feel you need extra rest, take it.
Bonus 5. Work on your nutrition
Good nutrition will see you starting your runs feeling more motivated and energised, but will also help you to adapt to the training more effectively. A balanced diet, with plenty of fresh fruit, vegetables and whole-foods, should be a starting point to fuel your training and your recovery.
Bonus 6. Pick the right marathon
If you want to do a large scale marathon, like London, Paris or Berlin be aware of the event date and plan accordingly. One key point, if you’re looking at a spring marathon, you’ll be training in the winter when the days are more likely to be cold, dark and wet. Alternatively an autumn marathon, you’ll likely be training in warmer weather, so you’ll need to take onboard additional fluids. 😎
