It’s a marathon and not a 100-meter dash, which is why while training the focus should be on endurance and strength rather than on explosiveness and speed. Over the past few years, marathons have attracted a lot of importance in our country. Even the smaller cities are joining in with the metros to glorify the marathons trend.
According to Dr. Thomas Wollschläger, Meduni Fitness Expert and Professional Fitness Coach one should start off their training nice and slow; three to five runs per week at a relaxed pace is more than enough. “Start with short distances and gradually extend your route until you get to a specific milestone like being able to run/walk nonstop for two hours, for example; then you can start working on putting some extra pace in some segments of your race,” he adds
Tips for Beginners Training for Marathon:
According to Niraj Vora, Physical Therapist, Running Coach, and Co-founder of The Stride Shop based in New Orleans, Louisiana. His PT clinic is aimed at treating runners specifically!
- Ideally, you should be able to run or run/walk 3-4 miles 18 weeks prior to a marathon training plan.
- Your marathon training plan should be suited to your current fitness. If the training plan is too aggressive, it could lead to burnout, excessive fatigue, or injury. If it is not challenging enough, you may not see the improvements in fitness necessary to perform well on race day.
- Run/walk plans are not something to be ashamed of! The structure of a run/walk training plan can help avoid over-exerting in training, can demonstrate tangible fitness improvements, and can be an extremely healthy way to ramp up your mileage.
- Marathon training should not be viewed as a way to lose weight! The energy demands of training for a marathon are significant and should be met with proper nutrition. As you run more, you need to eat more. Not meeting the demands of training can lead to significant challenges in mood, physical performance, and injury.
- Training plans need to consider the timing of an athlete’s menstrual cycle. The amount of energy you have for training during your menstrual cycle must be considered. If an athlete tries to push through these cycles when they are feeling low energy and fatigue, it can certainly lead to poor performance and recovery that can affect your training beyond one run. There is also some evidence that what you need to eat (or crave) for fuel during your menstrual cycle may change. Be willing to be flexible with your nutrition and training.
- Find a friend! Training for a marathon is hard. If you have a friend that will train with you, it can make it all seem easier. Find someone who will keep you accountable, motivate you, and make you laugh on the long run.
When it comes to preparing for a marathon, you should prioritize a healthy and nutritious diet since it’s basically what will help you go the extra mile when you feel you have pushed your body to the limit. Maintaining a healthy, top-athlete diet from weeks prior to the marathon can maximize your performance and even help make training sessions easier.
