BeginnerFull Marathon Training

The complete training plan for running a full marathon

how to train for a full marathon


Running and competing in a marathon is a remarkable accomplishment. Training and preparation to take part in the full marathon require a lot of planning, commitment, vision, and dedication.

A marathon provides a personal challenge. You can participate in the event for various reasons such as an urge for charity contribution, losing weight, and maintaining a healthy lifestyle. It is essential to keep the motivation for participation as you prepare and train. The article outlines how to train for a full marathon.

Right Training Plans
Whether you are a beginner or an experienced runner, it important to be consistent with your training. Practising week in week out will help your body accustom to running for more extended periods.

Beginners can start with a weekly mileage of 15-20 miles before engaging in 35-40 miles. When selecting training plan, ensure there is ample time to build stamina before the main event you intend to partake. A training plan will also help you to balance your life and other types of training.

The plan guides in training and limits chances of over-training which could lead to injuries. The plan might also include tempo runs or weekly runs at a high pace to prepare for the fun run. Remember to warm up your body before speed workouts and give some minutes for cooling down after tempo runs.

Long Runs
After picking your training plan, it is essential to stay healthy as you train. Training hard might get you sick or develop recurring injuries which will limit your progress. Building your practice for fun run is crucial. Increase your weekly runs slowly.

You can increase the distance every week. For instance, extend your training by 10% every week, or you can add 1 or 2 miles depending on your endurance. Remember to take recovery days as per your training plan.

Complete a few long runs in a month or two before the event. Run the same time as when the competition will take place to get used to the temperatures and humidity of the area and time. You should also practice with similar shoes and clothing you will use during the main event.

Fitness and Healthy Living
It is crucial to stay fit and healthy as you train. Resting and giving your body time for recovery will ensure successful training for the run. Experts recommend you take a rest one day per week.

During the rest day, no running should take place. Consider cross-training such as yoga, jogging, walking or even swimming. If you feel some pain in your body, then take an extra day from training. Also, reduce the weekly mileage in case you experience soreness and you seek medical help if it persists. Resting prevents burnout and protects against injuries which could deter you from success in 26.2 miles race.

Eating Before, During and After the Training
What you eat during your practice has an enormous impact on training, and during the race day. Eating enough will provide you with the energy necessary for completing your workout. You should have a meal 3-4 hours before exercise.

The time frame provides your body with ample time to digest the food, and reduce stomach problems during the training. In case you practice in the morning, you might not have the time. Take carbs some protein or eggs an hour before training. During the run, you can consume some carbs from sports drinks or take some honey to energise for the competition.

Runners experience different levels of exhaustion and energy levels, hence it crucial you find out what you need during training. After training take some protein and carbs to speed recovery of your body.

What to Drink
During training, you will do long runs without the aid of water and aid stations. However, most marathons have water stations. Don’t drink something new during the racing day.

During practice, you can carry your water since your body loses a lot of water due to sweating.

Before the race, have enough sleep and take a balanced meal. Start the event slowly and once you complete the sprint do some walking, jogging and stretching. Participating in training and runs improves the fitness your body.

Andy Barr
the authorAndy Barr
Editorial Lead
Andy was late arriving into the world of fitness, running and training. He did not really take up regular gym going until he was in his late 30's. He lost over 7 stone in weight since starting and completed an olympic length triathlon in June 2018. He enjoys playing football, boxing and outdoor running.

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