First Marathon: What To Expect And How To Train Yourself Or Others
The first marathon is always special. There are countless different ways to train for a marathon. The best advice I can give is to find one that works for you and that you’ll stick. That doesn’t mean finding the most manageable training schedule. Instead, it says, finds one that challenges you, but won’t “kill you” and one that you can reasonably commit.
First Marathon Training
- Another important and vital word of advice is to pick your training schedule based on the type of result that you want. More on this later.
- There will be plenty of other professional runners and nutritionists. However, who knows much more than I do, but I can tell you what I did and recommend.
- It requires a minimum of 3 training days per week. 2 maintenance runs during the week, and then one endurance runs on the weekends.
- So, at a minimum, for example, you would train on Tuesdays, Thursdays, and either Saturday or Sunday.
- You start with 45 minute runs on Tuesdays and Thursdays. It’s not about how far you run on the mid-week maintenance runs; instead, it’s about the time. So, you need to run for a minimum of 45 minutes or more on the weekdays.
- Then on Saturdays, you start with an “easy” 3-mile run. Add one measure next weekend. Then each Saturday, you add 2 miles until you get to about 14 miles. After the following weekend, you cut your weekend endurance run in half to about 8 miles. Gradually, each week, keep adding 2 miles each weekend until you get to about 18 miles. Then repeat by cutting in almost half to about 10 miles. Finally, start adding 2 miles each week, and so on, and so on. All the while, you keep doing your weekday 45-minute maintenance runs.
Points To Know About Race
These have worked pretty well for me after three marathons. I wish I had known some of them, as well:
1. If you haven’t set some lower goals first: run a 10k or a half marathon. See how have you felt about it, whether you liked it, and whether you are willing to double the challenge, of course.
2. Bear in mind that during the next 3/4 months, most of your free time needs to dedicate to training.
3. Find a training plan and, if possible, a coach or advisor to track you.
4. Watch your diet: eat healthy and well. Take a blood test and watch out your dietary minerals. Stay hydrated.
5. Take care of yourself. Do stretchings, stop if it hurts, and visit your physiotherapist if it keeps beating. Listen to your body.
6. Invest in good running shoes.
7. If you don’t feel like training one day, don’t worry. Take some rest.
8. Have lots of fun. Crossing the 42k line is one of the most beautiful and fulfilling experiences I’ve ever had.