Keep in mind you should already have experience with long-distance running before attempting a marathon. Marathon training plans generally assume you already run 3 times per week and can run for around 10 miles (16 km) at a time. Specific requirements vary by race. In general, you need to be able to run a total of 15 to 25 miles (24 to 40 km) per week and have previously run 5K and 10K races. Some races also have minimum qualifying times. [2] X Trustworthy Source University of California San Francisco Health Center Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources Go to source If don’t regularly run long distances, check with your doctor before starting a new exercise routine.
Tuesday: Run a total of 8 alternating 200 m to 400 m intervals at jogging and sprint speeds. Your target intensity for speed day is 80 to 100% of your max heart rate. Thursday: Run at a brisk, mid-tempo pace, starting at 3 miles (4. 8 km) in the first week of training. Your target intensity is about 70% of your max heart rate. Saturday: Run a slow-tempo pace, starting at 10 miles (16 km) in the first week of training. For long run day, your target intensity is about 60% of your max heart rate. To calculate your max heart rate, subtract your age from 220. Wear a fitness monitor to keep track of your heart rate as you run. [4] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Try to build up your stamina by no more than 10% per week,in time or in miles. [5] X Expert Source Francisco GomezFitness Coach Expert Interview. 24 October 2019.
Warming up and cooling down can help prevent injury and leg cramps. Stretching your legs after a run can also help your muscles recover. [7] X Expert Source Francisco GomezFitness Coach Expert Interview. 24 October 2019.
If you miss a training session, don’t try to run on back-to-back days. If you miss a week, don’t try to double up your distances the next week. Every month or so, go easy on yourself and run the distances you ran in week 1. Your body will need extra recovery time as you increase the time you spend on your legs. [10] X Research source
Don’t run more than 3 half-marathons in a 6-month period and don’t run any races within 3 weeks of the marathon. Incorporating shorter events in your program will help you know what to expect on race day. From check-in logistics to adrenaline rushes, races involve variables that you can’t plan for simply by running on your own.
For example, if you got to a peak long day run of 22 miles (35 km) in week 13, run 15 miles (24 km) on long day in week 14, and 10 miles (16 km) in week 15. Don’t run the day before the race. Remember to keep your runs light during week 16.
Never go more than 90 minutes after a run without eating. Your muscles refuel most efficiently soon after strenuous activity.
High-carb options could include a whole grain bagel with egg and cheese for breakfast, a whole grain pasta salad for lunch, pieces of fruit and nuts for snacks, and sides of brown rice and steamed veggies at dinner. Complex carbs supply your muscles with glycogen, which is a substance your body uses to store energy and deliver it to muscles.
For example, a runner who weighs 170 pounds (77 kg) would need about 4 ounces (119 grams) of protein per day. A 6 ounce (170 g) serving of chicken breast, a 5 ounce (140 g) salmon fillet, 1 cup (172 g) of steamed soybeans, and 2 large eggs would meet that daily need. Overlooking protein requirements is a common mistake among runners. Protein is needed for muscle strength and durability. Many protein-rich foods also contain iron, and consuming too little iron leads to muscle fatigue.
During a run, aim to drink about 1 cup (240 mL) every 15 to 20 minutes. Never wait until you’re thirsty to drink; if you’re thirsty, you’re already dehydrated.
For example, have a whole grain bagel with peanut butter and a banana or pasta with chicken and zucchini. Be sure to avoid items that might upset your stomach. If, for instance, dairy products give you trouble, steer clear of yogurt, milk, or cheese on race day.
Set aside 1 to 2 hours before bed to do a relaxing activity, like reading or listening to soothing music. Do your best to keep your mind off of the race, day-to-day responsibilities, and any other sources of anxiety. Keep your room quiet and dark and, if possible, set the temperature to around 68 °F (20 °C). Don’t drink caffeine in the evening, and avoid eating a heavy meal within 3 to 4 hours of going to bed. Before bedtime, have a healthy snack packed with complex carbs, like cheese and whole grain crackers, whole grain cereal, or a banana.
Go for moisture-wicking fabrics, especially if it’s chilly. Avoid fabrics that trap moisture, such as cotton. Trapped moisture in cool weather can give you the chills. If you need to shed layers on the run, wear clothing that you’re okay with losing or leaving by the side of the road. It’s a good idea to ask loved ones to stand at designated spots in case you need a quick change of clothes or socks.
If necessary, make arrangements with a friend or relative to hold onto your stuff while you run. Check the marathon website beforehand and make sure bags are allowed. You may only be allowed to store items in a clear plastic bag.
During training, you’ll get a feel for the length of time you can stay on your legs and the pace you need to keep in order to stay in the race. [26] X Expert Source Francisco GomezFitness Coach Expert Interview. 24 October 2019. Track your minutes per mile or kilometer closely to stay on target. For the average runner with a goal to finish in 4 hours, the target pace in the first half of a marathon is 8 minutes and 30 seconds (5:16 per km).
Additionally, make sure you’ve fueled up with energy bars or gels by the race’s midpoint. If you don’t eat something until mile 18 (29 km), you’ll crash by mile 20 (32 km).
Above all, have fun. Enjoy the challenge, and take pride in the fact that you’re pushing yourself to your limits!
