How To Train For a Marathon

December 17 2013

How To Train For a Marathon

Running a marathon isn’t your ordinary jog-around-the-block; whether it’s on flat or hilly terrain, that stretch of 26.2 miles is guaranteed to leave you tired, aching and sore at the finish line — and that’s if you even complete it. Some people can barely finish a mile, let alone 26, making the thought of completing a marathon seem like an impossible feat. However, the truth is that anyone can run, and complete, the full 26.2 miles if they invest their time and energy into training for it.

Diet and Nutrition

Let’s first talk about the diet and nutritional requirements for marathon runners. If you’re still picking up fast food meals a couple nights a week (or more), you’ll need to kick this habit and replace it with fresh, wholesome foods. Sodium, salt, and saturated fats will only bog your body down, increasingly the difficult for completing a marathon.

Stick with lean meats (chicken, tuna, salmon, turkey), along with fresh fruits, vegetables and whole grains. You’ll want to pump your body full of carbs the day before you run. Doing so will boost your energy levels without contributing to the dreaded ‘sluggish’ feeling that some people experience with processed foods.

Snack Ideas For Marathon Training:

• Cup of blueberries
• Apple
• Banana
• Protein shake
• Celery and peanut butter
• Carrot slices with light ranch dressing
• Almonds
• Low-fat yogurt with fresh fruit and/or granola

Marathon Training: The Basics

There’s no one right way to train for marathon. Sure, there are dozens of books, websites and publications that lay out a precise plan for training, but the fact is that everyone’s body is different; therefore training should vary from person to person. Start your training by getting into a normal jogging/running routine, hitting the road (or treadmill) at least 3 times per week.

When you are out running, don’t be afraid to push your body to its physical limits. You can’t expect to complete a marathon unless your body is fully conditioned for this extreme activity. The further you push yourself, the stronger your body will become. As you increase your distance and speed, bump your training up to 4 times per week. Continue this pace for 4-6 weeks, and then bump it up to 5 times per week.

When you feel like you are ready to run a marathon, make sure you have well-fitted, lightweight athletic running shoes. Even if you never lose balance, the sheer force of your body’s weight being pressed against the ankles and feet can result in injury. Wearing the right shoes, however, will reduce the chance of injury while running.