How To Run A Marathon: A Guide For Beginners

Everything You Need to Know About Marathon Training
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Besides just logging the miles, there are many other factors to educate yourself on too, like hydration and nutrition. Obtaining the proper gear and equipment, like shoes , is really important.

Marathon Training Guide: Week 1

Have your current shoes checked out at your local running store by a specialist. Tell them your weekly mileage to date, your goal to run a marathon, the running surfaces you train on, and how often you run so they can prescribe and fit you with the best shoe for you. Marathon training can be life changing because of its impact on your lifestyle. Training encourages you to make positive choices with your diet, social life, and sleep patterns. Having support from family or friends is very helpful, so start recruiting your support team now. Maybe even one or two of them will decide to join you!

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Aim to consume a recovery meal with 15 to 25 grams of protein and 50 to 75 grams of carbs. Hoping to get away? Most training plans call for 16 to 20 weeks of training. However, keep in mind that using headphones during runs comes with a few pros and cons. Westend61 Getty Images. First, and maybe most importantly, you need a long distance running shoe.

Write down your daily mileage, run times, race distance and times, and how you feel. This will help you learn from your training, especially if you end up doing more races in the future. This allows for a gradual increase in mileage and reduces the risk of injury over time.

What to Expect

Every third or fourth week of training, take your foot off the gas and cut back a little. This means reducing your mileage and using it as an easy week.

Include one long run, two shorter runs for speed and strength, and an optional easy recovery run day. For speed, focus on your run pace one day a week by running slightly faster in short increments of time or distance. For strength, include some hills one run each week.

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Long runs are runs that increase your distance. Run these at a slow, comfortable pace, about 1 or 2 minutes per mile slower than your expected goal pace.

Table Of Contents

10 Marathon Training Tips for First Timers Tell them your weekly mileage to date, your goal to run a marathon, the running surfaces you train. From beginner's marathon training plans, to running a sub marathon, If you're a complete beginner, it's best to start with a training plan.

This allows your body to properly recover from the hard effort, which is when real adaptations take place. Rest, and recover.

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Take your resting pulse each morning before arising or use a smart watch that measures heart rate. Keep track of it in your training log.

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After several readings, you will have a baseline number. As our fitness improves, our resting pulse decreases. If you see your resting heart rate spike up by 10 percent or more above your normal resting pulse, take it easy that day. This can be a sign of fatigue, lack of recovery between workouts, or an illness coming on and it is best to take the day off, sleep in, or change a hard workout to a very easy one, until your resting heart rate returns to normal. Begin with 5 km, then move to 10 km, and slowly progress towards a half marathon before you tackle the full marathon distance.

Preparing for a marathon can be an intense experience — but it can also be life-changing. So, when the day of the marathon finally arrives, remember your training plan. Stick to your pre-run diet, wear your most comfortable pair of running shoes, and get a good night of sleep beforehand. Keep reading to learn how to train for a marathon. How long does it take to run a marathon?

In general, though, the time it takes to complete a marathon or any long run depends on a variety of different factors: Distance Course difficulty Crowds on the running course Weather conditions Your nutrition and hydration Your running experience Your average pace. Track your physical activity using Flo!

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Download Flo App. Look for a well-cushioned pair of running shoes that fit you well.

10 Marathon Training Tips for First Timers

They should be specifically for running — not cross-training or any other sport. A good pair of shoes will help prevent running injuries and make for a more comfortable experience. You might want to buy running socks, supportive sports bras, leggings or running shorts, and a t-shirt or tank top that wicks away sweat. Avoid cotton fabrics and look for synthetic materials instead. Running accessories. Good running gear can make a huge difference in the quality and safety of your runs.

Consider a watch, running belt, armband carrier, visor or hat, UV-blocking running sunglasses, and sunscreen.

Carrying things when you run can be a pain, so there are belts designed specifically for this purpose. How long does it take to train for a marathon? Updated June 17, Video Courses by Flo. Boost your mindfulness, health, and well-being with courses from Flo created by experts.

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