In November of 2019, I ran my first marathon. Safe to say that it was the hardest thing I’ve ever done in my life. My whole body hurt while training, during, and after. So I’d like to share the Marathon Training Tips that helped me as well.
I tried to stay as close to this regime as possible, but it’s freaking hard and time-consuming as all hell. Although I ultimately will recommend that you should do this training as close to this document as possible, be understanding that sometimes it’s just not possible.
Here is a the best Marathon Training Tips. This is exactly what I used to train.
During the race, my legs somewhat gave out. The balls of my feet were hurting really bad and I had to stop a few things. With that said and careful analysis on my body, I noticed that I never got to the 20 mile mark in my training. I’d HIGHLY recommend that you AT LEAST gain the stamina to get to 20 miles.
On race day, the remaining 6.2 will be cake. 🙂 Good luck!
Here are some things to remember
Training for a marathon is a daunting yet exhilarating challenge that requires dedication, planning, and the right strategies. Whether you’re a first-time marathoner or a seasoned runner looking to improve your performance, these marathon training tips will help you prepare effectively and cross the finish line with confidence.
1. Set Realistic Goals
Before you begin your training, it’s essential to set realistic goals. Consider your current fitness level, previous running experience, and the amount of time you can commit to training. Setting a realistic goal will keep you motivated and help prevent injuries.
2. Follow a Structured Training Plan
A structured training plan is crucial for marathon preparation. Most plans span 16-20 weeks and include a mix of long runs, speed work, cross-training, and rest days. Popular training plans like those from Hal Higdon, Jeff Galloway, or the ASICS Runkeeper app can provide a framework that suits your needs.
3. Gradually Increase Mileage
Gradually increasing your mileage is key to avoiding injuries. A common approach is the 10% rule, which suggests increasing your weekly mileage by no more than 10% each week. This method allows your body to adapt to the increasing demands of training.
4. Incorporate Long Runs
Long runs are the cornerstone of marathon training. They help build endurance and prepare your body for the marathon distance. Schedule a weekly long run, gradually increasing the distance. Aim to reach at least 20 miles for your longest run before tapering off in the weeks leading up to the marathon.
5. Speed Work and Tempo Runs
Incorporate speed work and tempo runs into your training to improve your pace and running efficiency. Speed work can include intervals or fartlek training, while tempo runs involve maintaining a challenging but sustainable pace for a set distance or time. These workouts help increase your lactate threshold and overall speed.
6. Cross-Training and Strength Training
Cross-training activities like cycling, swimming, or yoga can improve your overall fitness and reduce the risk of injury by balancing muscle groups and giving your running muscles a break. Strength training, particularly focusing on the core, legs, and glutes, can enhance your running economy and stability.
7. Listen to Your Body
Pay attention to your body’s signals and adjust your training as needed. Rest and recovery are as important as the workouts themselves. If you feel pain or excessive fatigue, don’t hesitate to take a rest day or modify your training plan. Overtraining can lead to injuries and setbacks.
8. Proper Nutrition and Hydration
Nutrition and hydration play a significant role in your training and race day performance. Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats. Hydrate consistently throughout your training, and practice your race day nutrition strategy during your long runs to determine what works best for you.
9. Mental Preparation
Running a marathon is as much a mental challenge as a physical one. Practice mental strategies such as visualization, positive self-talk, and setting smaller, achievable goals throughout your training. Building mental resilience will help you push through the tough moments during the race.
10. Tapering Before the Race
Tapering involves reducing your mileage in the weeks leading up to the marathon to allow your body to recover and perform at its best on race day. Typically, the tapering period lasts two to three weeks, during which you should focus on rest, nutrition, and maintaining light, easy runs.
11. Plan Your Race Day Strategy
Develop a race day strategy that includes pacing, nutrition, and hydration. Familiarize yourself with the course, and plan your pacing according to the terrain and your training. Stick to your nutrition and hydration plan, and avoid trying anything new on race day.
12. Enjoy the Journey
Finally, enjoy the journey. Training for a marathon is a significant achievement, and each run brings you closer to your goal. Celebrate your progress, stay motivated, and remember why you started this journey.
By following these marathon training tips, you’ll be well-prepared to tackle the 26.2-mile challenge and achieve your marathon goals. Happy running!
