Beginner Strategies for Marathon Running

A marathon is a 26.2 mile extreme test of endurance. Completing the race is only part of the accomplishment. Think of your 16-20 week training program as a journey that culminates with the race. If you don’t prepare your body properly, you will likely get injured at some time during your training. Follow these strategies, in addition to a marathon plan to prepare yourself for the race.

Be sure you have the appropriate running gear:

When you begin your plan, ensure you have good gear. Don’t run in outdated, worn down sneakers that you bought 5 years ago. Worn-out footwear that don’t fit well are probably the most common cause of injuries. Look for a specialized running shop and get fitted for pair of running shoes that fit your running type, bodily proportions and mileage objectives. 

I have written an in depth post concerning how to buy brand new running shoes. Ensure that you’re running in shorts, shirts as well as attire which can be created from materials that wick sweat. These kinds of “technical” fabrics don’t soak up wetness like cotton.

Get a base prior to marathon workouts:

Prior to starting your marathon training program, it is crucial to develop a base with a minimum of 100 miles. If you can get more, that’s even better. For a beginners, it could take 3-4 months. I recommend training for and then running a 5k and then a 10k before you even think about training for a marathon. 

In general, many experts highly recommend frequent running for approximately twelve months before beginning a marathon training program. My rule of thumb is usually that athletes have to be able to run approximately 25 miles each week and finish 6-8 miles at once, easily without stopping when they take up a marathon training program.

Staying motivated to train:

Commit to a plan that includes workouts on your own or in with a group at a specific time on a regular basis. You should plan on 6 workouts per week. Hold yourself accountable to this plan by writing it out and posting it for you to see daily. Keep your running regular. Whether it’s daily at the similar time or alternating days, remain consistent with your running. 

On days you don’t run, complete another form of vigorous exercise. The bottomline is, you need to get yourself into a habit of working out. Finally, you need to build a support network. There will likely be days where you don’t feel like running. You can stay motivated if you have plans to get together with buddies once or twice weekly to perform your track exercises or long run.

Eat well and try to get plenty of rest:

Successful runners have a nutrition plan. Even though you’re training for a marathon and using a lot of calories, doesn’t mean you can eat anything you want. If you would like to get ahead of the pack it is best to keep an eye on the foods you eat and drink during the overall training program. Consuming the best foods at the correct times will allow your system to both heal as well as perform the way you expect.

Foam Rollers:

In my opinion, a foam roller is one of the best products for injury prevention and performance improvement. This isn’t the only thing I do for injury prevention, but based on my own experiences and input from my physical therapist, foam rollers are definitely the poor man’s massage therapist. 

Foam rollers provide soft tissue work to assist tight muscles in almost any environment. Regular use of a foam roller has been important to my marathon training for the last 6 years. I have posted details of my favorite foam rolling exercises on my blog.

Complete 1-2 conditioning/circuit training sessions per week:

Marathon runners need strong and injury resistant muscles. This is particularly important, not just for the race, but throughout your training so you can prevent injury. Many people training for a marathon get hurt during the course of their training. This slows their progress and is the most common reason runners don’t make the start of a race for which they have registered.

Circuit training is an excellent way to improve power, since it enables you to combine numerous strength exercises into one workout session. The great thing about circuit training is that you don’t need to belong to a health club to perform these exercises. I recommend completing conditioning exercises on days whenever you don’t run or days when your program only calls for 4-5 miles of easy running.

Author Bio:

Dan Lyne is a long distance runner from Camas, WA. With over 36 years of running experience, he specializes in coaching long distance runners and helping them achieve their half and full marathon goals.

Disclaimer: The content in this article is based on the author’s personal experience and thorough personal studies. The information provided here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor or physical therapist. 

All forms of exercise pose some inherent risks. The author advises readers to take full responsibility for their safety and know their limits. There is no guarantee that you will experience the same results & benefits as presented and you accept the risk that the results can differ by individual.