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But training for and ultimately running a marathon is not for the faint-hearted. Preparations to tackle the grueling 26.2 miles often start nearly a year before the big day, and properly investing in the right training programs and running gear, including the ultimate pair of women’s running shoes, is vital to success.

 

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Getting Started

Before embarking on such a demanding physical endeavor, it is worthwhile getting a clean bill of health from a healthcare professional. They can evaluate your overall health, identify any potential risk factors, and establish whether your body can handle the strain of marathon training. This approval is especially important for anyone over the age of 40, people with any known physical disabilities, people new to running as a whole, or those returning to the exercise after a long period away.

 
Many experts and running professionals recommend at least one year of consistent training before running a full marathon (26.2 miles). One of the biggest causes of injury in running is attempting to build a healthy weekly mileage too quickly. Aim to hit 20-30 miles per week consistently over two to three months without injury before committing to marathon training.

 
During your training year, enter and compete in shorter races to become more familiar with racing conditions and practice refueling strategies. Start with 5- or 10km races before moving on to half marathons. Once you have accomplished these lengths, you can move on to full marathons.

Elements of Marathon Training

The primary building blocks of marathon training can be broken down into several main components.

Base Mileage

Many marathon training programs range from 12-20 weeks. The exact amount of time you will need depends on your starting fitness level, which should be assessed relative to your end goal and whether you simply hope to finish a marathon or set a new personal record.

Less experienced runners and marathon newcomers should embark on longer training programs, building their weekly base mileage up to at least 20-30 miles before their marathon-specific training starts. Three to five runs per week should be sufficient, with the vast majority of these runs at a pace where you can hold a conversation. As a basic rule, do not increase your weekly volume by more than 10-20% from one week to the next.

The Long Run

Once you have your base mileage up to 30 miles, it is time to include a weekly long run if you have yet to start. These runs should cover 20-25% of your weekly mileage and increase by 1-2 miles each week. However, every four weeks, scale your long run back by a couple of miles to give your body an opportunity to recover before returning to your regular training.

 
Because each long run will likely be unfamiliar territory, start each run on the more conservative side to build confidence and allow you to finish strong. This habit will serve you well on the day and ensure you properly maintain your efforts and have enough energy to get to the finish line.

 

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Strength Training

While cardio exercise is the focus of marathon running, including strength training in your preparations can help prevent unwanted injuries and support healthy muscle mass and tissue for long training sessions. While there are different philosophies on how to approach strength training, the general rule is to train after you have been running and incorporate it into speed-work days as opposed to easy-run days.

Rest & Recovery

Rest days mean just that. You should not be running on your days off to give your muscles the time they need to properly recover from the miles you have put in during the week and to prevent you from reaching mental burnout. Simple stretching to keep your body loose and limber is sufficient movement on these days.

On the Day

In the 48 hours leading up to the big day, carry a bottle of water and electrolytes to ensure you stay well-hydrated. On the morning of the race, eat a simple, high-carbohydrate breakfast roughly 2-4 hours before the start. Bagels, oatmeal, and breakfast bars are good choices. Vaseline or body glide should be applied to any areas that are vulnerable to chafing, which has likely occurred at some point during training.

 
Start slower than you might think you should. A common mistake most beginners make is getting caught up in the excitement of the day. But going out too fast often backfires. There is plenty of time to pick up the pace based on how you feel.

 

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Fueling for the race needs to start days in advance, giving your body sufficient time to become comfortable with loading up as you increase your run distance. Draw up a realistic fueling strategy that you can test and perfect during your training sessions. If you plan to refuel at aid stations, take your time with each stop to guarantee you take in as much as you need. The amount of water you consume will depend on how much you sweat. Keep conscious of your water intake to ensure you don’t neglect hydration.