How to Train for a Marathon

Marathon training is a grueling endeavor that requires the proper schedule, equipment, nutrition and timetable. With sufficient time and preparation you can prepare for the challenge. Marathon training takes months, so do not start training if you cannot commit to running four or five times a week for at least four to six months. Depending on your fitness level it can take anywhere from several months to nearly a year to train for a marathon.

One of the most important things you will need to train for a marathon is the proper running shoes. Shoes should be bought from a store specializing in running shoes and from someone who is knowledgeable about running. You need shoes that are properly fitted and will support your particular foot type. Be sure and shop for shoes later in the day when your feet have swelled and have them fitted with the type of socks you plan to wear while running. It is a good idea to have two pairs of running shoes, particularly if you live in a wetter climate. Alternate these shoes and always start out with a dry pair. You should also buy a new pair of shoes for the marathon and begin to break them in about a month before the marathon. Train at least one long run in these shoes

Once you have the proper shoes you need to design a training schedule. Your training schedule depends on your fitness level, but you should not consider starting to train for a marathon unless you can run at least forty minutes without stopping. A training schedule should be personalized to your fitness level and your running experience and should include four or five runs a week.

A beginner, for example, should plan to start out with about 14 miles a week, broken up into four sessions of three or four miles for each session. The total miles and miles for the longest runs should gradually increase over the weeks, but you should not exceed a ten percent increase in either of these from week to week. Trying to train too fast can lead to injury and is very dangerous. The first few weeks of training should include three nonconsecutive rest days. You may later decide to add an extra running day to your schedule and run five days a week, but every few weeks you should add back that extra day of rest and recovery.

Once you have designed a schedule for your fitness level, consider the proper nutrition and hydration. Your diet while training should include about sixty-five percent of total calories from carbohydrates, about ten percent of total calories from protein, and about twenty-five percent of total calories from fat. Complex carbohydrates are ideal and include fruits and vegetables, nuts and seeds, and whole grain pasta, breads, and cereals. Hydration is also an essential key to training and should consist of water or sports drinks. During any run lasting an hour or more, you should carry and consume six to eight ounces of fluids every twenty minutes. In a particularly hot climate you may need more. You should weigh yourself before and after long runs and if you are losing significant weight you are probably not drinking enough while you run.

As you approach the actual event you need to change your training diet and schedule. About a week before the event decrease carbohydrate percentage to about fifty percent and run no more than four miles a day that week while resting every other day. Two or three days before the event you should increase carbohydrate intake to about seventy-five percent and rest completely the two days before the event. This allows your body to store maximum energy.

With the proper training, equipment, and nutrition you can successfully prepare for a marathon. You should not begin training for a marathon without consulting a physician, particularly if you are a beginner. Training for a marathon requires a demanding time commitment both in weekly training time and the number of months you need to train before attempting to run such a grueling event. Unless you are already an experienced runner you cannot rush training. It requires months of commitment and hard work.

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