According to MarathonGuide.com, 503,000 people ran a marathon in 2010. With more and more Americans endeavoring the 26.2 mile trek, you may be wondering how you, too, can join the trend. Though much of how you train will be based on your previous experience and personal training preferences, there are a few tips that anyone willing to tackle the challenge of a marathon should follow.
Marathon Training 101
1. Give yourself time. Whether you're a weekend warrior, an avid runner, or never ran a day in your life, completing a marathon could be within your grasp given proper training time. According to top running websites Runner's World and Fitness Magazine, the average time it takes to train for a marathon is four months. While this time frame depends on your current fitness level, it's important to give yourself a sizeable training period in order to have success during your 26.2 mile undertaking.
2. Train in a way that's appropriate for you. How you go about training will largely depend on your previous regimen. Still, there are a few tips all marathon rookies should follow:
- Start with modest mileage goals.
- Strive for 20 miles weekly to start and go up from there.
- Gradually increase pace and mileage during long runs.
- Provide your body with days dedicated to rest and recovery.
- DO NOT push your body to failure.
- However, challenge yourself to ensure that you'll be able to bounce back in a day's time.
3. Eat appropriately. It's easy to excuse excessive eating when you're running 10 miles or more a day. However, if you consider that only 100 excess calories a day can cause weight gain of nearly 10 pounds a year, you'll realize the importance of maintaining a diet appropriate to training. Choose a diet high in fruits and vegetables, lean proteins (like chicken or fish), and whole grains. Do your best to avoid simple carbohydrates, such as sugary sports drinks and white bread.
4. Brave the elements strategically. The cold of winter and the heat of summer can be a pitfall in even the most dedicated runner's schedule. In order to keep your body in peak form into the moderate months, follow these tips:
- Hydrate. Whether it's cold or hot, hydrate just the same as you would during the summer. Remaining properly fueled will help your body recover and keep you from binging on foods that would be less than productive to your training.
- Wear proper gear. To maintain your core body temperature and avoid burning excess calories, ensure that your clothing is appropriate for the weather. In the winter, your clothing should be lightweight and snug. Don't ignore your extremities either. Consider a skullcap and gloves to keep the heat from escaping. In the summer, wear light-colored clothing that will whisk away sweat.
- Balance indoor and outside runs. When the weather is extreme, it's important to choose your runs wisely. On days when the weather is inclement, the roads are unsafe, or the heat is unbearable, opt for the treadmill. If you're running approximately five days a week, two outdoor runs should get you through the extreme months without a hitch in your giddy up.
