A good post-run recovery breakfast is an omelet with veggies and feta cheese, plus two slices whole-wheat toast and a fruit smoothie. For lunch, a turkey sandwich topped with extra veggies on a hearty whole-grain roll along with a bowl of lentil soup will fit the bill. You need to drink enough before, during, and after your run to perform your best. Indeed, just two per cent dehydration can slow you down. While some experts recommend you stay hydrated by simply drinking when thirsty, others suggest you develop a customised plan by performing a sweat test — that is, weighing yourself before and after exercise.
Any weight loss corresponds with fluid loss, so try to drink enough to replenish that weight. Before you run, you should have to ml of water, sports drink, or even coffee. While you are running, you should aim to take in 88 to ml every 15 to 20 minutes. Water is usually fine for runs in the to minute range.
After runs longer than that, and you should consider a sports drink with carbs and electrolytes to replenish sodium. To prevent injuries and stay healthy while marathon training, increase your mileage gradually and incorporate rest and recovery into your program. Rotate hard workout days with easy days short, slow runs and consider reserving at least one day a week for a complete break from running and replace it with rest or cross-training. Using a foam roller — before and after your runs — loosens up muscles and improves range of motion.
Strength training — particularly your core, hips, and glutes — corrects muscle imbalances and improves running form, which can result in fewer injuries. Stretching also helps — dynamic stretching is best before a run, but static stretching and yoga can help you recover post-run.
Above all, listen to your body. Mental training strategies — like developing a mantra, practicing visualisation, and reframing negative thoughts — can help you stay calm, focused, and positive throughout your training and on race day.
Also, consider running with a partner or group. Training with others helps keep you accountable so you stay on track to reach your goals. During months of training, your running shoes are all there will be between you and the road — literally.
And invest not only your money but also your time by visiting a specialty running store for at least the first pair. After learning something about you and your training plans, the staff can advise you on your specific needs in running shoes e. Some stores have treadmills so the staff can analyse your gait, and most stores have information about local routes, group runs, and upcoming races that can both encourage and improve your training.
Never buy shoes first thing in the morning because during the day — or during a run — your feet will swell a little bit, and you want to make sure you get the right pair.
Instead, purchase them after either a long day at work or after a run. Next, outfit yourself with the essentials: shirts, shorts, socks, and for women, a good sports bra. None of these items should be made of cotton. Instead, look for synthetic materials or merino wool, which breathe, wick moisture, and fight odour better than cotton. This will keep you more comfortable on long training runs while decreasing the risk of chafing more on that later.
There are several options for carrying fluids. Handheld bottles, waist belts, and vests can carry water or endurance fuel of choice, smartphone, ID, keys, and anything else you may need. Training in warmer months? Consider a hat or visor of synthetic material as well as sunglasses with UV protection. Training in cooler months? Consider a jacket with some level of weather protection but also breathability to keep your core dry.
You might wish to track your time and distance over the course of your months of training. Less expensive running watches track your time. Lastly, be wary of chafing. Blisters on your feet and friction on your nipples will complicate your training. Socks and shirts of synthetic material can fight the friction between moist material and your skin, but certain products can, too. A jelly like Vaseline or a balm like BodyGlide counters chafing on feet, nipples, and anywhere in-between.
Timing: Many marathons are held in early spring or autumn, when race-day conditions are most likely to be cool and pleasant, but early autumn events require training through the heat of the summer. Location: Some runners enjoy travelling to races, while others find it stressful. Hoping to get away? Seek out races in locations you love to visit or have always wanted to see and make a trip of it.
Size: Big-city marathons with lots of spectators draw crowds for a reason: Many runners thrive on the energy and support of other people, and those events are more likely to have amenities like on-course entertainment, fancy medals, and huge expos.
I checked my watch obsessively and started to doubt I would finish. I was almost crawling my way to the finish line and hating running the whole way—the sport that I had once loved so much. I somehow stumbled through, but I was very lucky to sneak away without an injury. For my second marathon, I set myself up with a smart, week plan. I strength trained and foam rolled, and learned what energy gels were and why I should learn to stomach them more on that below! I ended up finishing in 3 hours and 30 minutes, qualifying for the Boston Marathon.
The most important step you can take when prepping for your first marathon is to ensure your body can tackle the distance. You can't go from not knowing how to count to taking a calculus class. Before diving into the marathon distance, Fitzgerald strongly suggests training for and racing a half-marathon first. Another good test is to make sure you can run comfortably for an hour. That said, if you don't have the time to really get into running and racing various distances, don't worry: A good training plan will help you get used to adding miles and running longer.
The next step is to find a solid training plan. A quick Google search will yield dozens of free training plans online, most of which are weeks long. One of the most popular plans comes from the renowned runner and coach Hal Higdon.
More advanced runners will want to also include tempo runs, speed workouts, and hill repeats; these should be included in most advanced plans you find online here's an example from Higdon. A combination of different kinds of runs. Not every run should be done at the same intensity. Your plan will include weekly long runs to build endurance combined with a few shorter tempo runs tempo runs are runs that you do a bit slower than your current 5K pace or speed workouts that are meant to build strength and speed.
If you run at the same pace all the time, your your body will adapt and at a certain point your fitness will stop improving. Make sure to take your long run each week seriously. A smart mileage progression. Many training schedules start around miles per week and slowly but surely peak around 40 before tapering with the longest distance of one single run maxing out at 18 to 20 miles.
Strength and cross training. Running will make you a better runner, but both strength training and cross training are critical components of your plan that will build strength and mobility and decrease your risk of injury.
In fact, when it comes to marathon training, one of the biggest hurdles is actually just making it to the starting line. This means your mobility and recovery practices are even more important.
If you already follow running training plans, just be sure you really stick to your marathon plan. If training plans are a new concept for you, we cannot recommend them enough. Maybe you used to be able to get away with not using your foam roller, or with skipping your cool down, at shorter distances. When it comes to marathon distance training, that is no longer the case, and a training program will hold you accountable for things like that.
New runners benefit from the guidance to train safely and efficiently, and experienced runners can use a training schedule to get out of a rut or to strive for a new distance. There are also some things that every runner should do, no matter their level, such as strength training , speedwork , and mobility training.
Finding a pair of shoes that you love and testing a fueling strategy for your long runs are other universal needs of marathon runners. Our training week is more than just running. To stay strong enough to handle the miles and avoid overuse injuries, our week has running days, two strength training days, and a daily dose of mobility work. Keep in mind that this training week represents the intermediate level.
In that phase you could still follow the same structure within your week, just modify the miles and volume of the runs and strength workouts to what feels manageable for you. There are endless models of shoes to choose from, but three main categories are stability shoes, highly cushioned shoes, or minimalist shoes.
Rather, once you start spending more than an hour at a time running, you have to start bringing calories on board to fuel your body throughout the run. Specifically, your body needs carbohydrates , aka glycogen , to go those longer distances. Other runners prefer to stick with real food such as bananas, boiled potatoes, or dates. Still others stick to a sports drink in their water bottles to hit the right balance of fuel.
Just like your shoes, it takes a lot of trial and error to figure out the right nutrition strategy for you. Heck, you might even be like some pro runners and rely on tubs of frosting to get the job done. For even more fueling tips, check out this article How To Perfect Your Marathon Training Diet , and get suggestions on how to eat up for each run. Being ready for the start line begins well before race day itself. The biggest part of your prep is of course your training plan. Figuring out how to tailor your schedule to fit around your lifestyle, how long your longest run will be, and when to start tapering are all hugely important.
But, t here are some other factors that you should also keep in mind. If your race will be in the heat of summer, take advantage of warm days to get in a run. If you choose a speedy downhill course, strategic strength training will help prepare your quads and ankles for a beating. Sometimes you have to get creative to replicate your rae situation. You can train mental toughness just like you train your legs.
Oh, easy. Good one to start with. A marathon is As soon as possible.
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