5 Foolproof Marathon Training Tips
Author: D1 Training
Map out your training
Whether you’re starting from square one or are an experienced runner, it’s recommended to give yourself between 16-20 weeks to properly (and safely) train for an upcoming marathon. Taking the time to build up to a longer run will help prepare you for the final 26.2. Map out a training progression and a comfortable pace to give yourself the time to feel confident in your ability to complete the race. Cramming for a marathon isn’t a realistic approach to accomplishing your goal, marathon training is a process and should be treated as such!
Find a support system
Running clubs and training partners are great options to train with and meet others who share a similar goal. While these clubs will consist of people who may be training for different styles of races, they are a great way to hold yourself accountable and build community around your goals. Social fitness apps, such as Strava, can also help you build a support system around your goals. These apps help you track and share your progress with others in a way that allows you to feel supported in your running journey.
Prioritize your diet
Food is fuel! The most important thing to remember when it comes to marathon training nutrition is to eat enough calories to support your high level of activity. Obviously, some forms of calories are better than others. The best training diet focuses on prioritizing healthy carbs, proteins, and fats, and eating when you’re hungry! Healthy carbs and fat will fuel your run, and protein helps with recovery and is a post-run priority. A set diet will maximize your training and help you run longer and more consistently. Another essential aspect of marathon training nutrition is proper hydration. Hydrate early, and often. If you find yourself being thirsty, you’re probably already dehydrated. Taking frequent small sips of water or hydration gels throughout your run can help keep you from heat-related illnesses that could delay your training. The general rule is to drink half of your body weight in ounces each day, and then some!
Implement strength training
There are numerous health benefits that come with strength training, and these benefits pertain to running as well. Strength training can improve running form, reduce the risk of injury, and help you run faster, and longer. Following a strength training program along with running is the best way to accomplish your marathon training goals. Mixing up your marathon training between running and strength training will also help you stay motivated for a longer period.
Enjoy the Grind!
Training for a marathon can be incredibly challenging. Be proud of yourself every step of the way. You are working towards a goal that not many are capable of. When you train, keep the mentality of getting one percent better each day. That can mean listening to your body when it needs rest and pushing yourself when you know you’re capable of more. Consider finding a playlist, podcast or audiobook that gets you in a good headspace to keep running. Having something to look forward to outside of the run can help keep you motivated to train, even on the most grueling days.
Photo credit: Mārtiņš Zemlickis on Unsplash