How To Train For A Marathon As A Beginner
How To Train For A Marathon, Is it smart to attempt a marathon if you have never run even a mile? Right, it sounds ridiculous. The good news is that we have a beginner’s marathon training program that can get you from the start to the finish line.
Running a marathon is absolutely doable even if you don’t currently consider yourself a runner.
Although training for a marathon is challenging, it is entirely possible if you follow the proper beginner marathon training plan and procedures.
Everything you need to know about running a marathon will be covered in this post. We’ll discuss how to get started, beginner’s marathon training schedules, and advice for staying active and avoiding injuries.
How to Run a Marathon for Beginners
You too can become a marathon runner if you put enough time into the task. The key to successful marathon training is dedication and time. It’s a struggle that involves both the mind and the body.
It can seem like a huge undertaking to train for a marathon, but you must divide it up into manageable chunks. Even if you’ve never run a mile, we’ve got six steps in this article that will help you complete a marathon. Additionally, if you’re an experienced runner, we’ll show you how to prepare for a marathon while setting new personal records and avoiding bothersome injuries.
Are you ready to begin? Explore this beginner’s marathon training schedule.
Step 1: Register for a Marathon You’re Excited About
You know that feeling you get after booking a vacation where you can’t wait for it to start every day? Its important that you have the same level of excitement before your race.
You can decide on a marathon by asking yourself the following questions:
- Do you wish to race in your hometown/city instead of traveling to the marathon?
- Do you prefer running on roads or trails?
- Do you prefer to run on city streets or in the countryside?
You can reduce your options by responding to these queries. Visit race websites to view course images and maps. Consider yourself on the course, perhaps with surrounding friends and family members cheering you on.
Continue clicking till you discover the right one if it doesn’t excite you and make you a little nervous. For racing reviews, check Instagram and all other social media.
Step 2: Follow a Beginner Marathon Training Plan
You must first become used to the motion of running if you are a new runner. After a few minutes, learn how to run a mile without stopping, how your feet feel, and how to move your arms. You’ll need a consistent training regimen to accomplish this.
Beginner marathon training programs typically last 12 to 20 weeks. You should allow yourself more time to train as a beginner runner rather than less. The trick is to strike a balance between pushing yourself too hard and exhausting yourself before the race.
Also keep in mind that a beginner’s marathon training program is only as effective as the runner using it. The strategy is no longer working for you if you skip workouts or ignore any warnings your body is sending you.
Step 3: Don’t Skip Long Runs & Speed Work
With three to five runs per week, your weekly mileage should increase during your marathon preparation to approximately 50 miles. You should include one or two speed interval workouts, one long run, and easy training runs per week.
For you to be a successful marathon runner, you must complete the long-distance run day. Long runs train the body and mind to run for several hours at a time, even though your long run pace should be one to two minutes slower than your marathon pace.
Use your long runs to prepare for race day even though they won’t cover the entire marathon distance.
Start your run at the same time as the start of the marathon by getting up early, eating breakfast a few hours beforehand, and going for a run. During your runs, experiment with various energy gels or other carbs that are simple to digest.
Drink sports drinks or other hydration products approximately every two miles throughout the run to stay hydrated.
Now for some speed drills. Some individuals adore them, while others despise them. However, it cannot be denied that speed work makes you a faster, more powerful runner. an extra benefit? Your easy runs seem easier as a result.
You don’t have to overdo speed practice as a beginner runner. Interval runs, which alternate between a quicker, tougher pace and a slower, more recovery-oriented jog, are simple strategies to increase your aerobic fitness and do speed work.
Start adding one interval run each week about six weeks into your marathon training.
Coach Holly will provide additional advice on interval running during this 20-minute follow-along run or this 30-minute speed exercise.
As your training progresses, you might also perform a tempo run once a week instead of or in addition to an interval session.
Running at a sustained, moderate effort for an extended length of time—anywhere from 15 minutes to an hour—is referred to as a tempo run.
Step 4: Train Your Mind With Mindset and Mantras
Professional marathon runners will tell you that completing a marathon requires a lot of mental strength, both during preparation and during the race. You will experience uncertainties and lose motivation as you figure out how to train for a marathon.
You’ll have a far better chance of crossing the finish line elated rather than feeling like you gave up if you prepare your head as well as your body during your marathon training schedule.
Mindset work and mantras are two techniques that many runners find useful for psychologically preparing. Meditation, writing, or simply trying to be more conscious of your surroundings and your internal and external feelings while you run are all effective ways to work on your mindset.
You can also use mantras to motivate yourself during challenging runs. Use your chant to drown out other, more harmful thoughts when you need to dig deep and battle to continue. As you run, keep saying it repeatedly.
Only you know the mantra that speaks to you, but here are some suggestions:
- This is okay. I am okay.
- Light and smooth.
- Forward is forward.
- One foot in front of the other.
Step 5: Go Farther with Cross-Training and Strength Training
You need to take care of your body while you’re not running just as much as when you’re running if you want to withstand the higher mileage of a marathon runner as a novice runner. You can prepare your body to withstand the effects of marathon training by doing cross-training and strength training.
Any low-impact aerobic activity that maintains your heart rate at a moderate level for an extended length of time, similar to that of an easy run, is considered cross-training.
Cross-training exercises include swimming, aqua jogging, biking, and elliptical exercise. You can cross-train as frequently as three times per week while preparing for a marathon, depending on your physique and ability.
Include a weight training routine on the days you don’t run. Keep your core, hips, and glutes firm during a marathon strength training program to ensure that you can complete the entire distance.
The weights don’t have to be extremely heavy, though you can if you want to. Just make sure you routinely perform one or two strength-training sessions using either your bodyweight or a small dumbbell each week.
Step 6: Learn How to Recover Intelligently
Learning how not to run is the last piece of training advice you need to know if you want to learn how to train for a marathon when you’ve never run before. Okay, let’s go over what we mean.
Training for a marathon requires a thorough understanding of post-run recovery and rest days. Your body can’t fully absorb all the neuromuscular and cardiovascular changes you’re training for if you don’t get enough rest and recuperation.
You should put your attention on these three things for wise marathon training recovery:
Never undervalue the role sleep plays in preparation for a marathon or performance on race day. Due to the cumulative nature of sleep deficits, even a few hours a week of sleep deprivation can result in extreme weariness.
The fascia, a network of connective tissue that covers your muscles and organs, is massaged by foam rolling.
On your rest day, try to foam roll at least once a week for 30 minutes. The more you can accomplish, though, the better. When it comes to foam rolling during marathon training, it’s quite difficult to go overboard.
Move slowly and keep pressure on the tight regions of the muscle for at least 30 seconds. Rock the tight place slowly from left to right to increase the release even further.
Static and Dynamic Stretching
Stretching with brief, one- to two-second holds over a predetermined number of repetitions is known as dynamic stretching.
Static stretches are excellent for cool-downs when the muscles have already been worked and are tighter, whereas dynamic stretches are best for activities like warm-ups.
Try this dynamic stretching exercise after a run and this dynamic warm-up routine before a run.
Frequently asked questions
Is it possible to run a marathon with no experience?
Not to sound presumptuous or anything, but even if you don’t currently consider yourself a runner, completing a marathon is entirely doable. The appropriate beginner marathon training strategy and procedures will make training for a marathon much easier for you.
How can a beginner start a marathon?
6 Tips For Running A Marathon For Beginners
- Use the 10% rule. Beginners often start running too fast, too early in their run, which often leads to injuries like runner’s knee, shin splint or muscle pull.
- Wear the right running shoes.
- Focus on good nutrition.
- Stay hydrated.
- Warm up before your run.
- Don’t run through pain
How do I prepare my body for a marathon?
Most training programs for marathons last 12 to 20 weeks. Aim to increase your weekly mileage to 50 miles for first-time marathoners over the four months preceding race day. It’s adequate to run three to five times every week. Most of these runs ought to be completed at a leisurely pace.
Although training for a marathon can be a demanding experience, it also has the potential to change your life. This kind of exercise tends to serve as a reminder of how much better life is when you routinely exercise, follow a good diet, and set objectives. So, when the marathon day finally comes, keep in mind your training schedule. Maintain your pre-run diet, put on your coziest pair of running shoes, and get plenty of rest the night before. Avoid starting out too quickly, maintain your composure when things get challenging, and cross the finish line with the knowledge that you just accomplished a remarkable athletic feat.