Prepare Yourself for the Marathon Ahead with a Strategic Training Plan

Following up on last week’s article about training for your first 5K, I got an email from Clarissa the same day it went live. She suggested writing about training for longer runs, like marathons. It seemed like a perfect continuation, so here we are! Let’s talk about how to prepare for a marathon or simply boost your exercise capacity overall.

You might think running a marathon is a huge challenge, but remember, you’ve tackled hard things before. For example, remember learning to read? Once upon a time, the alphabet was just a bunch of squiggles to you. It took lots of steps to get from recognizing letters to reading fluently.

Luckily, marathon training doesn’t take years like learning to read, but it does involve a series of steps. Once you break it down, you’ll see that you can run a marathon by taking it step-by-step. You could start working toward it today!

First, you should already be able to do some kind of aerobic activity, like running, walking, or biking, for at least 30 minutes at a time before you jump into marathon training. If you’re not there yet, that’s okay. You can build up to it by pushing yourself a bit more each day until you reach that 30-minute mark.

It’s a smart idea to check with your doctor and discuss your marathon goal. This is an opportunity to address any old injuries that might get in the way.

To get ready for a marathon, you also need to give your body the right nutrients for maximum endurance. Consider cutting back on certain foods and adding more nutritious options to your diet. Eating well will boost your energy and stamina, helping you get ready to train.

It’s also helpful to have an experienced runner or a fitness trainer check your posture and running style. Keep your arms relaxed at your sides and avoid swinging them across your chest. Holding tension in your neck and shoulders can cause strain, which can hinder your marathon performance. Pay attention to your breathing to stay relaxed while running.

In the beginning, stay away from inclines and unfamiliar routes. Be kind to yourself and don’t expect too much. You’re just starting out, so focus on small, manageable goals. Set a timer for 10 minutes and run without stopping. If you feel great after 10 minutes, push yourself to run a little longer until you can comfortably run 3 to 5 miles.

Participating in local fun runs of 5 to 10 km can be a great way to gauge your progress and meet new training buddies. As you start running half marathons, consider incorporating cross-training activities like swimming, cycling, and weight training to give your muscles a break.

With regular effort, you’ll be running that marathon you once thought was impossible. Keep at it, and you’ll achieve your marathon goals.