If you have a passion for running then you are thinking of running for a marathon. A marathon is a long-distance test since you have to cover long distances in a certain period of time, so you have to be very well trained and very fit to do it. Getting to complete a marathon is not easy, we know, and that is why today we are going to give some advice and the necessary instructions on how to train for a marathon.
The first thing to keep in mind is that you need to train slowly. A marathon is not run overnight. It takes weeks and even months of training, so start practicing this schedule now to make it to the next marathon.
Below we give all the necessary advice to be able to arrive on time for the next marathon. Remember that if you want, you can and if not you can always learn how to train a Half Marathon. Run!
What do you need to train Marathon?
- Comfortable sportswear.
- Suitable sneakers.
- Sun hat.
- Water
Marathon Training Tips
- You must never forget warm up before you start running. Warm-ups help prevent unwanted injuries, so a pre-warm-up and a post-warm-up are absolutely necessary.
- To prepare for a marathon, not everything is running and running, you also need muscle strength. Weak muscles don’t have enough strength to last for miles of running, while strong muscles do. That is why it is essential to include strength exercises in your regular training program, especially in the area of the ligaments, calves, quadriceps and biceps, among others.
- If you want to perform effective workouts it is important that you also give your body the necessary rest. Many times we believe that by running every day we are training better, when this is not always the case. Rest when you need it, especially when you are only a few days away from the race. Keep in mind that the week before the race you should do shorter training sessions to arrive on the day of the marathon fully rested.
- It is important to control posture when running for so long. Sometimes it is unavoidable to look down while you are running, but it is something that you must control since it is a big mistake that could cause you an injury. Having the correct posture at all times is indicated and a trick for this is to always look at the height of the public.
- Even though everyone likes to beat times while running a marathon, don’t get hung up on it. If you focus on it, it is possible that you will not finish the marathon, so it is always more advisable to maintain your average pace and not try to break records. Of course, it is possible that with the euphoria of the moment you will improve your marks, which is not bad at all.
- Many people choose to wear brand new shoes, tights and even change their eating routine before the marathon. Mistake. Always try to keep your routines or your habits on the day before the marathon, in addition to the fact that it is not advisable to wear new accessories on D-day since they can cause you some pain.
- To overcome a marathon it is essential to carry out a varied training and work all parts of the body. It is true that to be able to run a marathon it is very important to know how to run, but it is not the only thing that needs to be worked on. Tell your coach what your goal is and he will give you a workout based on it.
- Hydration is a fundamental part of training, so it is essential to be well hydrated every time you go running. On the day of the marathon you will find some stands with isotonic drinks every 10 kilometers, normally, but it is also advisable to bring your own drink.
- Listen to your body when running. Keep in mind that each runner has a specific pace, so don’t try to catch up with others if you see that you can’t. It’s much more important to finish than to arrive first, isn’t it? Since in the second case it is possible that you will not arrive.
- When you start training do not forget that you should start with a light training and that you should progress as time goes by. You should know that the average time to prepare for a marathon is 8 months, so don’t rush and train thoroughly.
- Do not do three days in a row if you do not want to injure yourself, especially if you are starting now. Three days a week will be enough to prepare you for a marathon, so don’t force yourself if you don’t have to.
- Also don’t run in a lot of clothes as you will tend to lose a lot of water which will speed up dehydration and make you feel more uncomfortable. The most recommended option is to run with little clothing and that, in addition, is breathable.
- Although asphalt is the most common terrain for training, try to escape to another place to train on dirt or grass, even if it is only once a week. Intersperse the three types of terrain is the ideal to prepare a good marathon.
- When you’re already in the marathon, be careful not to start running too hard as you’ll get tired very quickly and you won’t last. Ideally, run at a medium pace.
- Beware of lightweight shoes. It is true that they are very comfortable to wear, but they are not suitable for all types of runners. If you want to have shoes that suit you, it is best to go to a specialized store where they can tell you which is the best running shoe you can wear.
Marathon Training Instructions
If you are determined to run a marathon and are going to start preparing for it, we are going to propose an 18-week plan. These 18 weeks will be very decisive since here you will know if you are really prepared to run or not to run a marathon. Remember that this training table is for beginners who run sporadically. If what you want is to improve your brand, this is not your board.
As we have said, there will be three training sessions per week that will be combined with cardio exercises and strength exercises in the gym. Let’s see the table:
Week 1
Monday: 40′ + weight training
Wednesday: 40′ + weight training
Friday: 50′ + ankle strengthening
Week 2
Monday: 40′ + weight training
Wednesday: 40′ + weight training
Friday: 50′ + ankle strengthening
Week 3
Monday: 55′ + weight training
Wednesday: 55′ + weight training
Friday: 60′ on slopes + ankle strengthening
Week 4
Monday: 55′ + weight training
Wednesday: 55′ + weight training
Friday: 60′ on slopes + ankle strengthening
Week 5
Monday: 65′ + weight training
Wednesday: 65′ + weight training
Friday: 70′ + ankle strengthening
Week 6
Monday: 65′ + weight training
Wednesday: 65′ + weight training
Friday: 70′ on slopes + ankle strengthening
Week 7
Monday: 80′ + weight training
Wednesday: 80′ + weight training
Friday: 90′ + ankle strengthening
Week 8
Monday: 80′ + weight training
Wednesday: 80′ + weight training
Friday: 90′ on slopes + ankle strengthening
Week 9
Monday: 70′ + weight training
Wednesday: 70′ + weight training
Friday: 100′ + ankle strengthening
Week 10
Monday: 70′ + weight training
Wednesday: 70′ + weight training
Friday: 90′ on slopes + ankle strengthening
Week 11
Monday: 65′ + weight training
Wednesday: 65′ + weight training
Friday: 70′ + ankle strengthening
Week 12
Monday: 60′ + weight training
Wednesday: 60′ + weight training
Friday: 75′ on slopes + ankle strengthening
Week 13
Monday: 60′ + weight training
Wednesday: 60′ + weight training
Friday: 100′ + ankle strengthening
Week 14
Monday: 60′ + weight training
Wednesday: 60′ + weight training
Friday: 45′ easy + ankle strengthening + 5 straights
EXTRA: Sunday: own competition (you will have already trained to run 10 km).
Week 15
Monday: 70′ + weight training
Wednesday: 70′ + weight training
Friday: 110′ + ankle strengthening
Week 16
Monday: 70′ + weight training
Wednesday: 70′ + weight training
Friday: 110′ + ankle strengthening
Week 17
Monday: 60′ + weight training
Wednesday: 60′ + weight training
Friday: 60′ easy + ankles
Week 18
Monday: 45′ easy + weight training
Wednesday: 45′ easy + weight training
Friday: 40′ easy + 8 straights
Sunday: MARATHON