So…you want to run a marathon, but you’re not sure how to even start training for that mind-bending 26.2 miles. You’ve come to the right place! Running a marathon is no easy task, and it requires a strong mind, consistent training, and thoughtful preparation. Whether you’ve already begun your training or you’re just getting started, we have the perfect programs to help you succeed.
If you’re new to running, Zac Marion’s Intro to Running Series in Australia, Tommy Rivers Puzey’s Beginner Running Series in Portugal and Morocco, and Tommy Rivers Puzey’s 5K Training Series in Costa Rica are all great starting points. Tommy also has a 10K Series coming soon that’s a great follow-up to his 5K Series. You can preview the first workout here. And if you feel like you’re ready to tackle training for a full marathon, you can run with Ashley Paulson in the Boston Marathon Series!
Now, let’s cover some pointers that will enhance your training and help you achieve your marathon goals.
1. Progress slowly.
The general rule of thumb is to make progress in increments of 10%, so be sure to only increase your weekly mileage by 10%. This is a good way to avoid injuries like shin splints or tendonitis and to avoid doing too much too soon.
2. Eat what works for you.
When it comes to fueling your body for a marathon, there’s no right or wrong answer. The simple solution is to do what works for you, and to make sure it works. Focus on low fiber, low fat, high carbohydrate, and mild foods to avoid gastrointestinal issues. Be sure to eat the same breakfast you plan on eating race day on the mornings that you’re planning to complete a long training run. Think of it as giving your breakfast a test drive.
3. Stay hydrated.
When you’re running and training for a marathon, you’re constantly depleting your fluids. Be sure to replenish them! If you’re worried about your hydration on long runs, weigh yourself before and after your run. For every pound lost, drink 16–24 ounces.
4. Get enough sleep.
As often as you can, try to get at least seven hours of good, uninterrupted sleep. That’s when your body repairs your muscles and cells. It needs sleep to function at its best.
5. Visualize.
Do what the best athletes in the world do before a race. Envision yourself succeeding. During your training runs, and even when you’re laying down before bedtime, visualize how the race will feel, what the route is, where you’ll make moves, and how you’ll keep a good attitude. Positive self-talk and visualization is half the battle.
6. Dress for success.
A blister or chafing can ruin a race for you. It’s hard to run your best when you’re in pain, so practice running long distances in different weather conditions in your race day outfit. Also, use Body Glide or a similar anti-chafing balm for your body and compression socks for your feet. Many individuals will chafe on areas like the inner thighs, underarms, or nipples, so make sure you’re prepared.
7. Recover properly.
Even on your easy days, keep taking care of yourself! A quick ice bath can do wonders for sore legs, or try these foam rolling exercises. Even taking a walk or a short run the evening after a long run can be very beneficial, as it helps increase circulation and relieves soreness.
Good luck with your marathon, and be sure to tag #iFit on your success photo when you complete your race!
Training programs:
