Marathon Training Tips

MARATHON TRAINING TIPS
Specifically written for a first time marathoner
by Sue Rudolph, Amazing Running Tours

Here are some key tips on how to get ready and run a marathon safely, without injury and with enjoyment.

DEVELOP A MARATHON TRAINING PLAN

Decide on a race far enough in advance to give yourself enough time to properly train and build up your mileage gradually. This is generally around six months or more if this is your first marathon and have never long distances.
If possible hire a coach or join a marathon training program.
Join a running club and/or find a marathon training partner.
Create a written schedule. This can be done with the help of a coach or other experienced runners. Many running books and runners' magazines have schedules. Here are some key tips to remember in creating your marathon training schedule:

Include long runs, gradually increasing each week up to about 20 miles. You can complete a marathon with 30 to 40 miles a week as long as you get the long run in.

Choose a schedule that you feel comfortable with, either running the whole way at a comfortable pace or running with periodic walking breaks.

Never increase your mileage more than 10 percent per week.

Avoid doing speed work. Building your mileage and doing speed work can lead to injury and/or fatigue.

Include rest days as part of your schedule. Take at least one day off per week. Take breaks from the long runs.

Try running long every other week or two weeks long followed by one short week.

DURING YOUR MARATHON TRAINING

Keep a log book - Record how far you ran, how you felt, weather, injuries, resting and training heart rate and anything else of importance. It can be very helpful in identifying problems during your training and in the future.
Run regardless of the weather, as it may be very hot, cold, rainy, windy on race day.
Listen to your body. Don't ignore pain that gets worse when running, or sickness or extreme fatigue. Taking a few days or week or two off is better than continuing to run and not ever making it to the start line.
Make sure you are running in a good pair of shoes. Go to a running store that can help you select a shoe that is right for your feet. If your shoes are getting worn out, don't wait until right before the marathon to replace them. You need time to break them in.
If you have to miss a long run, it is OK to adjust your schedule, but always remember not to increase mileage more than 10 percent per week. Do not try to make up a missed long run by doing two the following week.
Start to taper off two weeks before gradually decreasing your mileage. The last week you should be doing very short easy runs and getting plenty of sleep.

RACE DAY

It is OK if you get little sleep the night before. It is normal. As long as you got plenty of sleep during the week, you will be fine.
Don't wear new shoes, socks, shorts, t-shirt or anything else that's new.
Don't do anything differently than you have done throughout your marathon training. If you normally don't eat breakfast, then don't eat breakfast on race day. If you typically eat breakfast, then eat on race day. Don't eat or drink anything during the race that you have not tried in previous training runs. If you normally eat or drink something in particular, carry it along with you as it may not be available at the aid stations.
Drink plenty of water.
Stick to your marathon training plan. Don't get caught up in the excitement at the start and start out too fast only to end up depleted halfway through the race.
If the weather is cold, then dress in layers, wearing clothes you do not mind losing. You will warm up quickly and may want to get rid of them.
Adjust for extreme weather conditions. If it is much hotter than during your training runs, then run more slowly.
Your goal for your first marathon should be just to finish. It should be fun. Relax and enjoy the experience. You don't want to finish feeling like you never want to run again.

AFTER THE RUN

Give your body time to recover. You do not need to stop running completely, but run short and easy for the next several weeks. Your body is very vulnerable at this time and not giving yourself sufficient rest can lead to illness and injuries.

These marathon training tips were written by Sue Rudolph, an experienced marathoner who has been running marathons for 25 years and has completed over 50 marathons and ultramarathons

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