I, like so many, see marathon running as the ultimate challenge when it comes to physical exercise.
So, if you have been thinking about taking up the challenge of running a marathon and are not really sure how to approach it, let me Andy take you on my personal journey from marathon novice to a fairly experienced runner, having competed in several marathons.
The fact that almost anyone has the capacity to train and achieve this milestone is what drives many towards their goal. My aim is to provide the “road map” and motivation to get anyone to the finish line by outlining the Marathon Training Plan and Tips that I initially followed and continue to apply today.
Before I try to acknowledge what it takes to reach the “Holy Grail” of the finish line, we should maybe take a minute to ask “What is it that really motivates us to want to run a marathon”?
I’m here to help you grasp the significance of motivation and tenacity.
From the start, I expect you’ll be full of “excitement” anticipated by the challenge of your new goal, but sustaining that initial enthusiasm is what will carry you through the tough training days ahead.
Apart from the thorough training you will put yourself through , ensuring that you are adequately warmed up is also crucial to your overall performance. This helps you prepare both physically and mentally. By warming up you will increase your heart rate and subsequently your blood flow, which in turn will enable more oxygen to reach your muscles and by doing so you are also more likely to avoid any risk of injury.
Exercise Warm up Routines
- Dynamic Stretching: Perform dynamic stretches like leg swings, arm circles, high knees and lunges to warm up your muscles and increase range of motion.
- Jogging: Start with a light jog for 5-10 minutes to gradually increase your heart rate and warm up your muscles.
- Foam Rolling: Use a foam roller to target tight areas and loosen up muscles before your run.
- Strides: Incorporate 4-6 short sprints at near maximum effort to activate fast twitch muscle fibres and prepare your body for faster running.
- Breathing Exercises: Practice deep breathing exercises to help relax and focus your mind before the race.
- Visualisation: Mentally visualise yourself running strong and crossing the finish line to boost confidence and motivation.
- Positive Affirmations: Repeat positive affirmations or mantras to stay focused and maintain a positive mindset throughout the race.
- Light Static Stretching: Perform gentle static stretches to target specific muscle groups and improve flexibility before the run.
- Pre-Race Routine: Establish a pre race routine that includes a warm up sequence you can follow before every marathon to build consistency and comfort.
- Stay Hydrated: Drink water or a sports drink to stay hydrated and maintain optimal performance during the run.
Remember that everyone is different, so feel free to adjust these warm up routines based on your personal preferences and what works best for you.
Now, with these key considerations in mind, you’re ready for the next big step, crafting your marathon training plan. You can always adjust your approach down the road but having a solid plan from the start is vital. That’s going to include setting up a training schedule that works for you, finding the right mix of cross training and getting your nutrition in proportion.
Let’s get you set up for success from the very start of your marathon journey.
Crafting Your Marathon Training Plan: Where Do I Start?
This is the hurdle where most people falter and as a result never actually get to the “start line”. It’s a misconception to think that you need to be a regular club or recreational runner before contemplating training for a marathon. This simply isn’t true, so let the journey begin!
Like any runner who embarks on the marathon distance, we would be wise to at least listen to the advice offered by those who have previously been on that journey.
“To get through the hardest journey we need take only one step at a time, but we must keep on stepping”.
A Typical Beginner Marathon Training Program
- Building a Base: This will typically include running between three to five times a week, covering a total distance of 15-25 miles. On completion of each run and given sufficient time to recover, you should aim to challenge yourself with the next run.
- Gradual Mileage Increase: Dependant on your base fitness you should increase your weekly mileage by no more than ten percent. The longer run is especially important and the increase should be gradual, with every third week reduced to aid recovery. Progression typically happens when you increase the distances that you run, or when you increase your pace, which should lead to greater intensity and inevitably better fitness.
- Long Runs: These should be done at a slower, conversational pace and are key for building endurance. The longest run you should do will eventually be between 18 to 22 miles and is best done few weeks leading up to the marathon.
- Recovery Days: Rest days and easy days are important for avoiding overtraining and injuries. Make sure your schedule includes at least one full rest day every week.
- Pacing Sessions: By incorporating Tempo and Interval runs into your schedule you will help your body to adapt to the stress of running. A Tempo run ideally lasts anything from 20 minutes up to an hour, run at a more demanding and sustainable pace, whereas an Interval run will see you varying your training sessions from high intensity activity interspersed with recovery periods.
- Cross-training: This is your body’s best friend during this time. Activities such as swimming, cycling, or yoga can improve your overall fitness while giving your running muscles a much needed break.
- Tapering: So the big day is almost here. You’ve clocked countless miles, pushed through the aches, and now it’s nearly time to put it all to the test. But the last few weeks before your marathon are as critical as the training itself. Tapering is a crucial part of your training. It’s a delicate balance of reducing your mileage to conserve energy while maintaining your fitness level. This isn’t just about physical rest but more about triggering a signal in your body that it’s time to perform. So many runners think they need to push hard right up to marathon day because they fear they will lose a measure of fitness built up over the previous months. This is a big mistake, as during the last two or three weeks before the big day, rather than the excessive exercise you’ve previously gone through, it is now rest that will make you stronger, as any previous muscle damage and any other elements of body depletion will repair.
As you start to implement the training plan that best suits you, below I have listed some very useful tips to help make your sessions more rewarding and “enjoyable”!
Before starting a training plan it’s highly recommended to assess your health. If you have any medical concerns or you are new to intense physical activity, speaking with a healthcare advisor can guide you on how to proceed carefully. At this stage don’t worry too much about achieving your goals, even the best marathoners had to start somewhere.
- Start Slow: As a beginner, it’s crucial to gradually build up your mileage and intensity to avoid injury and burnout.
- Consistency is Key: Stick to a regular training schedule to see improvement and build endurance over time.
- Listen to Your Body: Pay attention to any aches, pains, or fatigue and adjust your training accordingly to avoid injury.
- Nutrition: As you go about each daily training session nutrition is key to make sure you remain suitably fuelled, paying attention to the calories that you burn against the calories you take in. You can’t outrun bad nutrition, and for marathon training it’s vital that you get this right in order to keep you going. Focus on a well balanced diet rich in carbs, proteins, and fats. Supplementation is also crucial as your training intensifies. As you get nearer to race day, it’s always a good idea to have taken on board samples of gels, energy bars, chews etc… to see which ones are best absorbed quickly into your bloodstream and therefore provide the necessary fuel to complete the marathon.
- Hydration: It is crucial to take in fluids, especially as your runs become longer. It’s a good idea to practice drinking as you run to figure out what works best in terms of preventing dehydration and maintaining electrolyte balance.
- Rest and Recovery: Don’t underestimate the importance of rest days and getting enough sleep to allow your body to recover and adapt to training.
- Set Realistic Goals: From the outset you should be aware of your limits and set up a training schedule that matches your current fitness level and other life commitments. It all starts with understanding that marathon training isn’t a one size fits all affair. Whether you’re a beginner, intermediate, or a seasoned runner, your plan should reflect your experience. Don’t think you need to be running tens of miles a week from the outset. If your personal level currently stands at one or two miles, then this should be your starting point.
- Join a Running Group: Running with others can provide motivation, support, and help you focus on achieving your goals throughout your training. I like to take part in organised weekly park runs which I find are not only motivational but give me a sense of belonging and a chance to share experiences.
- Gear and Accessories: It is no secret that choosing the right gear can make or break your preparation. It’s not just about feeling comfortable but also about performance and even more importantly, you’re likely to prevent injuries during training. For starters, let’s talk about running shoes. You’re going to be pounding the pavement for 26.2 miles, so arguably the most important consideration when taking on such a running challenge is to ensure you choose shoes that resonate with you and your running style. A professional fitting at a running store isn’t just a luxury, I’d say it’s a necessity. Now, think about the weather. It waits for no runner. Dressing in layers, moisture wicking fabrics, and maybe some rain resistant gear will pay off. Believe me, there’s nothing like chafing to dampen your marathon spirits. Your smartphone can be a very useful accessory, but a quality running watch could be a game changer. It’ll track your pace, distance, and even heartbeat. It’s like having a personal coach on your wrist, pushing you all the way to the finish line.
- Have Fun: Enjoy the process, celebrate small victories, and remember that running should be enjoyable and rewarding.
I am sure that we all want perfection in our lives and while this is something virtually impossible to achieve, the pursuit of it should certainly act as a catalyst to push us onwards and upwards. Stepping out of anyone’s comfort zone can be daunting but to make progress in whatever it is you choose to do, quite often involves reaching out beyond familiar boundaries and pushing yourself to try new challenges, which very often leads to stronger beliefs and greater confidence as these challenges are met.
Always bear in mind that if it doesn’t challenge you, then you’re less likely to make progress.
Hopefully you are now suitably inspired to take up the gauntlet and hit the road.
If you have any questions regarding your Marathon Training schedule then please leave them in the comments below.