Tips on Training For Your First Marathon
Photo by Marques Jackson Photography.
Tips on Training For Your First Marathon
By Randy Brangman
If running a marathon was easy, everyone would do it. If you’re thinking about lacing up your shoes to run 26.2 miles, first of all, congratulations. It takes a lot of guts to sign up for that first marathon, so give yourself a quick pat on the back. Here are a few tips on how to train for your first marathon:
1. Create a plan and keep a log of your progress
When first starting out, you’ll want to slowly accustom your body to the increased stresses long-distance running can create. On an anatomical level, your body needs time to adapt to your training. Most training plans are at least 12 weeks long, but if you can plan further in advance to allow yourself more training time, your body will thank you for it. (Check out the Runstreet Marathon Training Plan for help.) Additionally, throughout your journey, keep track of your progress like miles run per day, how long each mile took and how each workout felt. Not only can it give valuable insight if you are not seeing the results you want, but also it can serve as a great symbol of all that you’ve accomplished once your training is complete.
2. Learn how to breathe
This may sound obvious, but you need to breathe to be able to run. While shallow breathing may get you by while you’re sitting at your desk, diaphragmatic breathing will be much more effective when running. When you inhale using your diaphragm, you allow the air to spend more time in your lungs, increasing the rate of oxygen absorption. Try meditating before or after workouts to learn better techniques, and incorporate this new, relaxed breathing to help you focus and find rhythm.
3. Take time off
Training periods of greater workload, like mileage increases or speedwork, should be followed by periods of reduced workload, often referred to as a “cut back” week, where mileage is reduced and speedwork less intense. When creating your plan, be sure to allow time and flexibility for “cut back” weeks or days off. Your body will need to recover when you take your training to the next level. It may seem counterintuitive to take time off while training for a marathon, but overexertion ultimately can delay your process.
4. Make sure you have the right gear
While a large portion of your preparation should be devoted to conditioning your body, there are also certain pieces of gear that can make your training much easier. Make sure you begin your training with the shoes you plan to run the race in, and don’t change your shoes last minute. Consider whether you need insoles, supportive sports bras, and running clothes for cold weather or hot weather as well. Your T-shirt may work for your neighborhood gym, but marathon running will be much easier in clothes designed for running. Specialized activewear not only is more comfortable during a race, but helps regulate temperature better, too.
5. Stay hydrated
You need to be hydrating before, during, and after your runs. Before you start, you should consume about 20 fluid ounces of water at least two hours beforehand. You’ll start off on a good foot. Throughout the run, make sure you’re drinking 5-10 fluid ounces of water every 15 minutes. Afterwards, keep the fluids going to help your body recover from the stress of running. I usually suggest about 24 fluid ounces post-workout. If you don’t keep your body hydrated, you are putting yourself at risk of dehydration, which can take a toll on your progress and your health.
6. Consider joining a running community
While running with others can be daunting, it can also serve as both a motivator and a distractor. When you’re running with a group, you feel an extra sense of determination to keep pushing. Consider joining a Runstreet Art Run when you’re looking for a fun change of pace and sense of community.
7. Listen to your body
Finally, the best advice I have for training for a marathon is listening to your body. Your body is an amazingly responsive machine that will tell you exactly what it needs. Whether you are training or not, your body sends you signals throughout the day to alert you if it needs food, water, or sleep. If your body is feeling exhausted, that may be a sign that you need to take a rest day. Don’t punish yourself if you skip a few miles or a training day. Finishing the race is the only success you need.
Randy Brangman is the RAVE Reviews running expert. He is a Licensed Physical Therapist and Exercise Therapist and a former long-distance runner. He is the founder and lead exercise instructor at Trinity of Wellness. Spending more time in running shoes than flip flops, he travels the world while going through pair after pair. He is currently writing a book about joint therapy.
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