How to Train for a Marathon

How to train for a Marathon?

Running a marathon is one of the most exciting things that you can do. If you manage to complete the course, you should count it as one of your most notable achievements. Millions of people across the globe participate in marathons but not everyone manages to get to the finish line. With proper preparations, you can ensure that you are in a good physical and mental shape to run a marathon. Training for a marathon means embarking on a sensible workout schedule and giving yourself time and experience racing the shorter distances. It also requires strong will and commitment.  It might be a good idea to hire a treadmill to use at home just to ensure you get in as much practice as you can before the big day.  Take a look at our range of treadmills for home use:   Hire a Treadmill

Beginners 

If you are a first time marathoner, you might be more interested in simply finishing the marathon than in racing or running for time. This means that it’s not necessary for you to run an entire marathon distance when you are training. Therefore, you should train gently by running a mile two minutes slower compared to when you are training for a ten-kilometer run. There are speed workouts that you can incorporate in your training schedule. 4 to 5 weeks before your marathon program, you should run a pre-training schedule with little discomfort before embarking on the full program. All your workouts should be done at a leisurely training pace.

Advanced runners

For advanced runners, the training schedule is still the same. You still need to have a pre-training schedule before you begin your main program. However, your long runs here build beyond the marathon distance, up to twenty eight miles. The premise here is that you need to train at a marathon distance in order to prepare for the full marathon. Your long training runs are meant to help you become used to running the marathon distance, not rushing through it. There are specific speed workouts that you can incorporate if you’re an intermediate, advanced or competitive runner and we’ll cover some of these in a future blog.

Stay healthy

You don’t have to train hard, seven days a week, in order to prepare for the marathon. Three or four times a week is enough to prepare you for the big day. The most important thing is to stay healthy because there is no need of training hard only to fall sick or be injured just before the marathon. It’s better for you to be a bit under-trained but feeling eager and strong, than to over train. You can build your training schedule slowly by increasing your weekly distance by ten percent each week.

Practice the marathon pace

Remember to practice your own marathon pace by adding a progressive marathon pace in your training schedule. You can warm up for two miles, then run five miles at forty seconds above marathon pace, five miles at twenty seconds above marathon pace and then finish your run at a marathon pace. You also need to extend your tempo run distance, which began as four-mile spurts. The longer your tempo runs effort, the better your dividends as the race progresses. Fuel your body by consuming some carbohydrates during your workouts in order to keep going strong.

Nicky Terrett

Hire Fitness, West London