Marathon Training Tips for Beginners

Finishing a marathon is a goal for many runners, but it's one that's hard to reach without proper marathon training. Each year the Boston and New York marathons draw thousands of participants. Some are competing to win; most others are running to finish. The sense of accomplishment, not to mention bragging rights, that comes with the completion of a marathon is tempting for many people. It is an attainable goal with the proper training. Take the time to put together your own marathon training schedule to successfully complete your first marathon.

Before you begin training for a marathon, check with your doctor and be sure you're able to run 30 minutes without stopping. If you're not there yet, work up to it by running shorter intervals and building your stamina.

Set Goals

Why do you want to run a marathon? Is it for the bragging rights? Or to push your body and mind to the limit? Figure out what's really driving you to train for months, and keep that in the front of your mind when you're tiring at the end (or middle) of a long run.

Another way to keep yourself motivated is to set a goal. Maybe it's a certain time you want to attain. Maybe it's to shed those last few pounds. Perhaps it's the respectable "just to finish" goal. Be clear about what it is you want from this experience, and work for it.

Running Gear

A good pair of running shoes will help carry you to the finish line. Try on as many pairs of shoes as you can stand to determine what's best for you. Associates at running-geared stores can also help you select what will work for your individual foot, as well as your running style. Don't skimp on the shoes; they play a major factor in both training and the race. Athletic socks will prevent blisters, and a shirt made of wicking material will keep you cool during hot runs.

Pick Your Race

It is not difficult to find a marathon to run. There are major races, such as those in Los Angeles, Chicago, New York and Boston. There are also local marathons sponsored by running clubs or for charity events. Web sites such as coolrunning.com can point you in the right direction.

When thinking about running a 26.2-mile marathon, many people are inclined to start training by racking up the miles quickly. This is a surefire way to injure yourself and either prevent yourself from running the race or interfere with your training schedule. Start off slowly, gradually increasing your weekly mileage by no more than 10% each week. Run three to five days a week, and throw in at least one day of rest plus some cross-training each week.

Your Cornerstone: The Long Run

Long runs are important in marathon training. Your body needs to get used to running for hours at a time, something it has most likely never done before. Most trainers agree that you should extend long runs by no more than a mile a week. Although some marathoners work their way up to running 26.2 miles during training, many more advise running up to just 20. Decide what is best for you.

You'll also want to work cross-training into your routine. Cross-training improves your cardiovascular function while at the same time giving the muscles you've been working so hard a rest. It should be done one to two days a week, in addition to or in lieu of rest (make sure you take one full day off a week though). Cross-training can include any cardiovascular activity: swimming, rowing, bicycling, etc. Be careful with impact sports such as soccer and basketball, as they can put unnecessary stress on joints such as your knees.

Shin splints are a common injury among runners, especially those training for a long-distance race such as a marathon. One cause for this is increasing mileage too soon. Rapidly upping how many miles you run in a week can stress bones and muscles, causing shin splints or, in severe cases, stress fractures.

A good way to keep injury at bay is to rest when you feel overly fatigued or at the first sign of a problem. It is best not to aggravate an injury, which could sideline you for weeks. Use ice when you feel pain, and always stretch after a run. This is one of the most important ways to avoid injury that many novice runners skip. Warming up and cooling down will also help prevent injury. Jog or walk the first 10 to 15 minutes and the last 10 minutes of your workout.

Eat (and Drink) for Distance

Carbohydrates are an important part of distance running. They are the fuel that will keep your body moving mile after mile. Aim to get 65% of your calories from carbohydrates during training. Consume some carbs during long runs, such as gels and sports drinks. Eat carbs soon after finishing a long run as well to help your body regain lost glycogen.

On runs longer than an hour, sip 6 to 8oz of water every 20 minutes while you run. Your body needs hydration to keep up with its workload.

Pacing

Try not to worry too much about time if this is your first marathon. If you can't help it, or if you just want to have an idea of how fast (or slow) you'll run the marathon, try to calculate your pace beforehand. A good way to do this is to run a shorter race, anywhere from a 5k to a half marathon. Use the pace calculator and converter at runnersworld.com (http://www.runnersworld.com/cda/pacecalculator/1,7823,s6-238-277-398-0-0-0-0-0,00.html) to determine your marathon pace. The longer the practice race is, the more accurate your time will be.

It may sound counterintuitive, but as the race approaches, cut back on your distance. A study from Ball State shows that Type IIa muscle fibers increase after a three-week taper. These are the muscle fibers responsible for the fast-twitch which will aide you when it's time to run the race.

Tapering means cutting back on the distance you run. Those last few weeks you should be running half as far as you were in the weeks leading up to the taper. Don't run at all the two days leading up to the big race. Your body needs to recover and prepare for the marathon.