Finishing a marathon is something runners find great pride in. But, to be able to cross that finish line, you have to know how to train for a marathon, and make it count.
The truth is that most people run the marathon not to win it, but to challenge themselves to something they have never done before. Perhaps, they want to commit to the journey towards fitness, or they want to see how hard they can push themselves. Whatever be your reason, it is a long, tedious race that requires months of preparation, grit, and patience. It is all about consistency and resilience. As a beginner, it may seem like a lengthy battle, but the right training will go a long way.
So, how do you train for a marathon as a beginner?
Chalk out a detailed plan to train for a marathon
The truth is that you can’t run the entire distance on the first day. But, if you correctly train for a marathon, you can
certainly cross that finish line. Before you begin with your training, you should keep overall fitness and endurance building goals in mind. Accordingly, you should chalk out a detailed plan which takes all things into consideration.
The correct training would involve a healthy mix of running, low-impact exercises such as yoga, and strength-building exercises such as weights. You should also incorporate rest days into your training schedule.
When you begin, you should keep your current fitness level and physical abilities in mind. Start small but sure. Gradually, keep pushing your limits. If today you can run for only 10 minutes, aim to be able to run 20 minutes by the end of the week. This will help you build stamina and endurance.
Right training requires the right diet
When you train for a marathon, you need to keep nourishment in mind. With all the running and a spike in physical activity, you will feel hungrier more often. You may be tempted to reach into that bag of crisps, but a healthy diet goes a long way when training. Your meals should be a healthy mix of carbohydrates, proteins, and fats.
Carbohydrates are the primary source of energy and must form around 60% of your meal. Protein is important for muscle growth, and should account for at least 15-20% of your meal. The remaining 15-20% should come from healthy fats such as nuts, avocados, coconut oil, olive oil, etc. Through it all, remember that hydration is the key. Aim to drink at least 6 to 8 glasses of water to maintain optimum hydration.
Get the right gear
When you prepare for a marathon, you also need to pay special attention to equipping yourself with the correct gear. When you have the right gear, you are immediately in a better position to finish the race. This is because you are at ease and feel comfortable, and comfort goes a long way while training for a marathon. Let’s look at some essentials that should be a part of your marathon gear.
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A pair of running shoes that fit perfectly with comfortable cushioning. The right shoes can prevent your legs from potential injuries, and can help in improving your performance.
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A good high support sports bra. This will keep you snug and feeling comfortable.
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Runner’s shorts or leggings. These are comfortable, convenient, and allow you freedom while running.
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Synthetic or nylon t-shirts and tank tops. Unlike cotton t-shirts, these dry quickly and do not retain moisture from your sweat.
It would be a good idea to try out all your gear weeks in advance before the big day. So, you don’t encounter any surprises on the day of the marathon.
Prepare yourself mentally
As important as it is to prepare your body for the task ahead, you also need to prepare your mind. Mental readiness to go the distance forms a major chunk of the pre-marathon preparations. To do this, you should meditate regularly, and reinforce the positive impact that the marathon is about to bring to your life. When you feel demotivated, talk to family and friends who have run the marathon before. You win half the battle if you go to the tracks mentally prepared to achieve this feat.
With these steps, you will be prepared to complete the marathon.
Starting the preparation a year in advance will help you chalk out the right training & diet plan, get the right gear, and be in the right state of mind. You may come across certain points where you will find yourself wondering what you got yourself into, change your mindset to turn this into a positive reinforcement.
Remember that when you set your heart on something, no force is strong enough to stop you from achieving it. After all, the competition is not only with other marathon runners, it is also with your self.
Remind yourself why you got into this, and what you hope to achieve. Remind yourself why completing this marathon is something that is important to you, and how it will create a significant impact on your life.
