How to Train for a Marathon
Completing a marathon is an amazing accomplishment that takes determination and discipline. If you are new to running, here are the primary elements to training that will help you cross the finish line.
Start slow and build a base
Building weekly mileage too soon can lead to injuries. This is due to the fact that your body isn’t ready to run for long periods of time. Before you begin training for a marathon, it’s highly recommended that you’re able to run at least 20 miles a week. Building your base gradually means you are increasing mileage by no more than 10 percent from the previous week. Also, these runs should be done at an easy pace. If you’re running and can’t carry a conversation, you’re running too hard.
The long run
Once you’ve established a strong base, the most important part of your training is weekly long runs. Spending this extra time on your feet gets your body and brain ready for those 26.2 miles. They also build strength and endurance. Long runs increase by a mile or two each week. About every three weeks, your training plan will scale back on the number of miles so you’re not overtaxing your body.
These workouts increase your cardio capacity and help you run faster. Intervals and tempo runs are the most popular types of speed workouts. Intervals are a set of short runs at a fast pace. Tempos are longer where you run at a challenging, but sustainable pace. Speed workouts are optional elements to a training program.
Rest and Recovery
Rest days help muscles recover and prevent injuries. If you have a training run scheduled, but are sore, take the day off and give your body the recovery it’s asking for.
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