How to train for a Marathon

It is not only Kenyans and Ethiopians who can run the marathon. Anyone can do it but less than 1% of the people in the world can claim to have done it. If Lance Armstrong could finish a marathon, so can you with proper training.

It is very important to be motivated if one is training for the marathon. The race itself is tough, but the training is over a very long period and setting goals is important in this aspect. Your goals must be very specific. If you have arbitrary goals like “I want to lose weight”, you are likely to give up on the rigorous marathon training schedule. Find a goal that you are motivated about, are likely to achieve and also feel very good achieving.

Proper sports nutrition is very important in marathon training. Carbohydrates will be an essential element in your diet since you will need the energy when marathon training. Try to get the carbohydrates from unsaturated fats to make sure you are also eating healthy. Carry fluids with you during your training consuming about 8 oz every 20 minutes. You will lose a lot of fluids when running. Ensure you keep the same body weight after the training you had before you started. Drinking sports drinks within the first hours after your training will help you do this.

It is essential to avoid injury during your training. After all who wants to train for three months then not be able to run on the marathon day because they forgot to stretch before and after every training exercise? Take some days off to recover from any running. Recovery periods are very important in avoiding injury.

If you are doing a marathon for the first time, start with running for 30 minutes without stopping to get your body used to running. The time and the speed are not important in the beginning as it is more important to get your body tuned up for running. Start with a weekly total of 15 miles. You will need to take a break after two days of consecutive running. Increase your weekly mileage to about 20 miles tapering off as the marathon day gets closer.

A typical training schedule could be 3 miles on Monday, 4 miles on Wednesday, 3 miles on Thursday and 5 miles on Saturday. Resting on Tuesday, Friday and Sunday. Increase the total mileage each and every week and get your body used to running the marathon.

Tapering off in the final weeks before the race will help you be stronger for the race and also recover. Get a carbohydrate load the week to the race and remember that though you are very excited to be in a marathon, to maintain pace as you head towards your marathon finish.

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