Beginner Marathon Training

If you are still curious about training, or race day ask away!

Kara Goucher (Ervin 2014). 

I know earlier we talked about the goal when running your first marathon is to just complete it, but if you are really curious as to where you should fall I will tell you. Most beginners fall between 6 to 7 hours, and this may vary depending on the person (Bose 2010). Just remember you will not be disqualified if you take a break and walk, the ultimate goal is to finish. 

10. Keep on Running- The Spencer Davis Group

THE FIRST ONE. It's your first one. 26.2 miles is a big deal and to really understand, I talked with my sister who ran her first marathon in 2009. Megan said that "There comes a point where when you are running you feel like you can't stop, no matter what your mind tells you it feels almost impossible to stop your legs. And as horrible as it seems, the second you cross the finish line you feel like God". 

Think, the first week is already under your belt. Now let's get going  onto the next one. This week will feel about the same as last week, but you will take your long Saturday run and add a mile, to make 7. KEEP PUSHING. And stay posted the rest of the week, for tips and advice on how to make your second week successful! 

It's one thing to do the training for a marathon, and it's another to stay motivated the whole way through. Take a few minutes to yourself each day to visualize your goals, and you achieving them. This will put your mind back on track to keep up with the training (Boughman 2013).

POST RUN SNACK. Now that we have covered our pre run, and snacks to munch on while running let's focus on food to eat after a run. It is important to replenish your body with carbs and proteins that you have lost during a run, try to do this within the first 30 minutes after a run (Allen 2014). Try low fat yogurt that is protein packed and fruit for a sweet carb filling! 

SNACK FOR THE RUN. On your longer run days it is a good idea to bring an energy bar with you to replenish your body during your run (Boughman 2013). An example would be a Cliff Bar, they are filling and come in tons of yummy flavors! 

PRE RUN SNACK. It is good to eat a snack that is easy to digest before you run. Try to eat the snack an hour before. Some smart choices are a wheat bagel, toast and peanut butter, or banana (Boughman 2013). 

Today marks the first day in your journey of training for a marathon! This week is going to be a fairly easy start to get your body used to the next weeks to follow. This week you will rest Monday, run 3 miles on Tuesday, Wednesday, and Thursday. All hail for the weekend! Friday is another rest day, do no forget to stretch to prevent injury on your rest days. Come Saturday you will put in your first long run. This 6 mile run can be done at an easy pace, the goal is just to run the whole time. Then on Sunday you will try a cross fit workout. Cross training may include, running in water, cycling, elliptical, or even rollerblading (Boughman 2013). 

Your shoes can be just as important as anything, go to a specialty running store near you to find a shoe with the right fit and stability. The wrong shoes can lead to injury and back pain (Boughman 2013). 

Okay, so let's talk injury prevention. Stretching is so important after a run. Take 10-15 minutes to stretch immediately following a run (Boughman 2013). This will prevent soreness and injuries that can result from running. 

Protein is important to eat when training for a marathon because it helps rebuild muscle tissue (Andrews 2013). Protein can be found in many foods that are healthier for us than a slab of steak, try these out! 

Dear runners! This is it. The long awaited schedule you will follow for the next 18 weeks. Produced by runner Hal Higdon. Hal Higdon is a runner and writer. He has been writing for Runner's World magazine since it's second issue (Higdon 2011). He has competed in the olympics and helps with marathon training in the Chicago Area. These next 18 weeks we are going to follow this training schedule until race day! Each week I will post that weeks training schedule so it is available at all times. 

For years now runners and athletes all over the world have been training for the long haul of a run called a marathon. A distance that spreads over 26.2 miles of land, and the marathon first got its name when solider named Pheidippides ran from a battlefield in Marathon to Athens, Greece in 490 B.C. Training for a marathon is a process that can be spread over 18 weeks. It is a rigorous training schedule meant to prepare runners for the 26.2-mile run. The schedule involves five days of running in the week with two rest days, although some training schedules may vary. Not only is practicing important when training for a marathon, but diet is as well. One must maintain a healthy diet that will keep them energized and focused throughout training.  Someone training for a marathon should maintain a protein, vitamin packed diet for race day. There are plenty of training schedules one can find, and they are intended to keep runners on track whether it’s their first marathon or their sixth. It is very important to follow the schedule so you can finish the race with the results you want.