Preparing for and running a marathon can be a tall task, but it’s often a personal challenge that can be incredibly rewarding on your healthy living and wellness journey. Running a marathon or a half marathon can be a great way to get in shape, lose weight, participate in a local cause, and accomplish some personal goals you’ve set for yourself. Whatever your reason might be for your upcoming marathon, we’ve highlighted some things to consider and key ways you can prepare to ensure your success in your upcoming race.
One of the first things you need to do when preparing for a marathon is to decide which marathon you’d like to run. There are all kinds of different options to consider when choosing a marathon, but it mostly comes down to the distance you’ll be running and the route.
The distance for each race is 26.2 miles for a full marathon or 13.1 miles for a half marathon. Other common distances that you could run include a 5K run (3.1 miles), 10K run (6.2 miles), Ultra-Marathons (longer than 26.2 miles), and multi-race events with multiple marathon stages.
Organizations like to host marathons for all kinds of charitable causes, so there certainly won’t be a shortage of marathon options to choose from. If you haven’t already chosen the marathon you’ll be training for and you’re new to the marathon running scene, it’s a good idea to focus on training for an upcoming marathon with fewer people.
Training for half marathons can be beneficial to help you get more accustomed to marathon events, establish your running pace, identify which running surfaces you prefer, pick the best route for your fitness level, and make sure that you’re comfortable with a crowd while running.
Choosing a marathon ultimately depends on your comfort level and the level of challenge you’re looking for. If you spot a half marathon that will be doing a similar route to the on you’re training for, then you should consider entering to make sure you’re accustomed to marathons for the big day.
Depending on the marathon you’ve decided you want to participate in, you should do your homework to make sure that there aren’t any necessary hurdles you’ll need to check off the box before you show up for race day. Some marathons will require that you register months to weeks in advance, while others will let you show up on race day and sign up at the check-in booth. Try to find out whether or not you need to register beforehand and make sure that you get that done to ensure there aren’t any hiccups. There are some additional benefits you might be able to gain when registering early including more affordable entrance and race fees.
In addition to ensuring that you’ve gotten your registration all squared away beforehand if it’s required, the next thing you should do as you’re preparing is to review the marathon’s rules. Some marathons have strict rules on the types of documentation you’ll need to bring on race day for safety precautions, the type of equipment you’re allowed to bring, and any other race-day recommendations they might have.
Once you’ve figured out which marathon you’re going to enter and run in, the next step is to begin training early. Training for a marathon takes a lot of effort to gradually build up the endurance, mental fortitude, and strength for the entire run. Unfortunately, getting ready for a marathon is not something you can do in a few weeks. It will take time, effort, and a significant commitment to make sure that you can train and prepare for a marathon. Depending on your fitness level, you could potentially train for a marathon between 12 to 24 weeks.
The more time you give yourself to prepare, the better. Preparing to run for a marathon by starting your training early will not only help you build up the strength and endurance you need, but it will also give you the ability to prevent future running injuries that can stem from being ill-prepared.
In the same way that no two runners are the same, no two marathon training plans or programs are the same. There are plenty of different marathon training guides you can choose from and they won’t always be the right one for you. The good news, is that there are plenty of different types of applications, software, free, and premium running guides and training programs you can choose to use if you do a little bit of digging.
Once you find a running plan or training guide that you might like, it could take a bit of time to experiment and see if it suits your training style. Some training plans will give you more freedom while others give you a regimented guide that will help you track your progress with clearly outlined goals and attainable steps along the way. Finding a training plan that works for you, your fitness level, and your marathon goals is essential to preparing for a marathon properly.
Preparing for a marathon is difficult, but it can be easier when you have a friend who is doing it alongside you or helping to keep you motivated. Running a marathon can be a fun activity when you’ve got a friend or two that are going to participate with you. Training buddies can also keep you accountable when you wake up on those days and you’re just not feeling like training. They can help you along the way by making sure you get the proper amount of exercise in per week, eat healthy to give your body the optimal nutrition for training, and keep you accountable when you start to slip up a bit during the training.
If you can’t find a friend who is willing to start running with you or participate in the marathon alongside you.
Depending on the flexibility of your marathon training program, you should also consider mixing up your training routine to spice it up every now and then and give yourself an extra challenge. You never know when there might be a curveball in your marathon route. A good example could be bad weather. Bad weather might cause the marathon organizers to change the route at the last minute or you might have to deal with the elements. Consider changing up your routine by trying different speeds, inclines, surfaces, and routes to make sure that you’re capable of any challenge that comes your way on race day.
Another important reminder that will help you prepare for your upcoming marathon is to always keep in mind that your training will be like a marathon itself, not a sprint. When you begin training for your marathon, it can be easy to feel overwhelmed when you’re struggling to reach certain distances, run for extended periods of time, or even feel like you’re regressing on some days. It’s important to remember that you should focus on gradually increasing your ability to run and build endurance during the entire training process. You shouldn’t expect to be able to run the entire length of the marathon early on in your training. You can keep yourself motivated by tracking your progress and getting that feeling of joy when you’re reaching attainable goals each week.
Building up the proper strength, endurance, and mental fortitude to run a marathon means that you have to commit to running often during your weekly routine. It’s important to listen to your body to make sure you’re not overdoing it and prioritizing the rest and recovery aspect of training, but a good rule of thumb is to try and run 3 to 5 days per week. Training several days a week and getting a good run in will help you build up your endurance and prepare your body for the challenges ahead.
A great way to make sure that your body is getting ready for the upcoming marathon is to strive to run a little bit longer every seven to ten days. By pushing your body even further every seven to ten days, you can make sure that you’re making meaningful progress in pushing your body to develop the endurance and strength it needs. A good example is if you would typically run 3 miles 3 days during a typical week. One day in the following week, strive to run a bit longer and aim for 4 miles.
The reason for running a bit longer every now and then is that during your training, there is a chance that your body could become accustomed to your workout and create a plateau that you need to overcome. By pushing your run a little bit further once every seven to ten days, you’re actively working to overcome that plateau to ensure you’re still making meaningful strength and endurance gains.
While preparing for your marathon, the days you spend recovering and healing from the previous day’s training can be just as important as going for the run itself. Your body needs time to recover properly to ensure that it has the ability to repair damaged muscles and build new muscle for the challenges you consistently face. Focus on getting a good night’s sleep and healing from those sore days where you pushed your body a little bit too far. Going beyond your body’s ability to heal and recover could potentially set you up for significant running injuries if you’re not careful.
On the night before your marathon, make sure you’ve got everything all ready to go so that you don’t have to stress out in the morning. This means eating a good hearty dinner, getting all your clothing picked out, and documentation ready if it’s needed. Take the time to print out map directions if you’ve never visited the venue where the start will be and try to take care of all the ins-and-outs that could be last minute distractions.
Physical therapy can help you overcome and prevent future running injuries. Don’t let a running injury stop you from preparing and training for your next marathon. Schedule an appointment today at one of our physical therapy clinics near you to work with a licensed physical therapist who can help you address the underlying issues that caused your running injury and help you get on the pathway to a successful recovery based on your unique needs and goals.
