How to train for a marathon

The key to successfully completing a marathon is preparation. By training adequately you can avoid injury and find greater enjoyment in the experience.

The desire to run a marathon is a worthy goal and successful completion of a race is a notable achievement. In order to successfully complete a marathon, it is important to implement a training schedule that will allow you to be fully prepared for the strenuous event. Adequate preparation will not only ensure that you are able to complete the marathon, but that you enjoy the experience and that you do not sustain any injuries.

The first step is to consider how much time you will need to prepare yourself physically. Those who don’t run regularly will need significantly more training time than those who already have a consistent running schedule. Before undertaking marathon training, it is suggested that you have at least one year of running experience, averaging between 20 and 25 miles per week on a regular basis. It is possible to commence on a training program if you are less experienced, but the chances of suffering a stress related injury are far greater.

Once you have conditioned your body to the rigors of running, you can begin training in earnest. Determine how much time you have available every week to devote to running, allowing two or three days per week to rest. It is important to allow time for your body to recuperate from demanding activity. You should devote at least 16 weeks prior to the event to intense marathon training.

The first four to five weeks of training are devoted to building up your running time. Begin by running around five miles on your first training session, four miles on your second session, three miles on your third day, and two miles on the next if you choose to add a fourth session during the week. Add one mile to each of these sessions per week until you are running 10 miles during your first run of the week. This schedule allows you to gradually build on your running time without overtaxing your physical resources.

The next six to seven weeks should be devoted to building stamina and endurance. Continue to add miles to your first run of the week in increments of one additional mile per week. The remaining sessions of the week can be kept around five to eight miles per run. Continue to build your time until you are able to run around 18 to 20 miles in one session. At this point you should notice that shorter runs are becoming much easier and your endurance has improved greatly.

The last three weeks should be devoted to resting up your body for the big race while maintaining the level of fitness you have achieved through your weeks of training. During the next two weeks, keep your longest session to around eight to nine miles, with shorter sessions throughout the rest of the week. The final week should be relatively easy, with no more than a three or four mile jog every other day. By doing this, you will be adequately rested when it is time to run the marathon.

By training properly, you will be better able to enjoy the experience of running a marathon. Remember to check with your doctor before beginning any strenuous exercise program and consult a professional if you begin experiencing any persistent pain. Other important considerations include ensuring that you drink plenty of water in order to remain hydrated and eat a diet consisting of healthy, nutritious foods. Adequate preparation is the key to successfully completing a marathon.