How To Train For A Marathon
Training for a marathon is perhaps one of the most physically challenging pursuits of endurance that the human body can undertake.
In order to train correctly for the marathon, the idea is to get miles into your legs. However, there is a right and a wrong way for beginner marathon runners to do this.
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For example, most marathon runners simply decide to hit the pavement and get as many miles into their legs as possible before their marathon race. Not only does this leave them feeling tired and lethargic throughout their build-up phase but they are also more likely to develop niggling injuries due to the amount of miles they are training.
The reason for this is that their body is simply not used to running so many miles and this causes slight muscle tears to develop, usually in the lower leg muscles.
The smarter way on how to train for a marathon is to build up your mileage slowly over time.
Experienced marathoners tend to follow the 10% rule when training for their marathon races. The 10% rule states that you should not increase your total weekly mileage by more than 10% in any given week. That means that if you are currently running 20 miles as part of your marathon training program then in the following week you should aim to run 22 miles.
However, most beginner marathon runners also make the mistake of having each of their training sessions an equal distance. In the above example of running 20 miles per week, just say the beginner marathoner decided to train for 5 days per week, then typically they would aim to train for 4 miles per training session (20 miles divided by 5 running days).
A better way to train your body for the marathon distance; however , is to break your training up so that you get the maximum advantage out of the time you are spending on the pavement.
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What most elite marathon runners do in their training program is to center almost their entire training program around a long training session. This long training session is where most marathoners get their endurance and stamina levels from within the build-up phase.
For example, most elite marathoners will do a long training session during the weekend when they have the time to complete their long run. This is usually followed by a rest day in order to allow their muscles to recover.
They typically also incorporate a semi-long run into their training program and this is usually done mid-week. They also aim to incorporate two shorter runs into their training program as well as a cross-training session as well.
Therefore, how to train for a marathon would look similar to this weekly set-up:
Sunday: Long training run
Monday: Rest day
Tuesday: Short training run
Wednesday: Semi-long training run
Thursday: Short training run
Friday: Rest day
Saturday: Cross-training (optional)
Obviously if you are wanting to train for a marathon then you should seek medical advice whether this is appropriate for you. However, if you are fit and ready to tackle a marathon it is critical that you follow a marathon training program that is designed to get you the results that you are after.
That is why it is important that you aim to build up your weekly mileage relatively slowly over a period of time and to maximize your training session by following a marathon training schedule similar to the one outlined above.
A structured marathon training program is the best method for building the stamina and mental focus you will need to run such a long distance. The added bonus is you will meet some interesting people and enjoy an experience you will cherish for years to come. The feeling of accomplishment when you cross the finish line is overwhelming and the joy of receiving a marathon medal at the end of the race is an exciting moment.
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