Running Tips and Beginners Guide for Marathon
Marathon training is a challenging task, but brings lot fun and self-confidence. Finishing a marathon is a dream to many, but only few make it by systematic training. You are about to be one of them!
Are you a beginning runner? Already a runner? Haven’t run in a long time? Either way, you can reach the finish line. Learning some of the basics will help you get started.
Downloadable Marathon training calendar available below.
Finishing Marathon is not impossible, you just need mental stamina. It’s one thing to be motivated to begin training. It’s another to stay motivated every day. Naturally, we think running a marathon will not be easy. Even so, many finishers say it was even tougher than they thought. Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on your face.
Set right goals! You’re likely to quit the running in no time, without a goal. If your only goal is to lose weight, good luck. You are likely to quit just like so many people who join gym and clubs start of each year for the same reason only to stop going after seeing little results in little time. You must have the right goals and reasons for running in order to be successful.
Wear the right gear:
Pair of running shoes is a must. Treat your feet to a good pair of shoes. Shoes are designed to fit feet with different arches, pronation, and more. Visit a local specialty running store to find the best shoes for your feet.
Carbohydrates are best fuel for runners. During marathon training, 65% of your total calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to 0.7 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nutrition all you need to keep you strong enough.
Recovery (by resting) is very important. You should not run every day. Your body needs to rest between runs so that muscles recover from one run to the next, getting stronger between each run. Nutrition and eating the right foods for this period plays a vital role in avoiding loosing muscle and recovery. So, take recovery days equally as serious as your running days.
Keep drinking fluids. Carry fluids with you and consume 6 oz. every 15 minutes. During training and marathon, weigh yourself before and after each run to rehydrate and get your body weight back to the weight it was before the run by drinking water or sports drink within the few hours.
Use your non-running days to rest and recover. Ice down any soreness, particularly in knees or shins (most common) four times per day for 15 minutes. Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury.
You should be able to run for at least 30 minutes without stopping, before you begin marathon training. Distance is not important right now. You just need to get your body used to running.
Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimizes the chance of experiencing a running injury.
It’s also a good idea at this point to go ahead and select a marathon and get signed up!
Your mileage should gradually increase each week with your longest run being 20 miles. You should then taper off in the final weeks leading up to the marathon to allow your body to recover from training and so you will be strong on marathon day. Having a 20-mile run under your belt will give you a major psychological advantage on marathon day.
Following is a suggested beginner marathon training schedule. The schedule assumes you have been running for at least 6-10 weeks at can run for at least 30 minutes without stopping.