Training for your first marathon can be overwhelming. Running 26.2 miles is quite a feat and it takes a lot of work, time and dedication to complete the challenge. But trust us, it's always worth it in the end!
Marathon training for beginners can be approached in many different ways. Jump and just fly (not recommended at all) or find out how to do it today for a safe and healthy exercise.
If you do the latter, you can take advantage of the fact that many before you have not trained optimally for a marathon and have not learned from their mistakes.
In this guide, we give you 10 tips for marathon beginners to help you train and teach you how to run a marathon and cross the finish line with a big smile.
Let's jump right into our list of marathon tips for beginners!
10 marathon tips for beginners
#1: Follow an exercise plan
the absolute opposite offlyingand just go for a run once in a whilefollow a well-thought-out professional training plan for your first marathon.
There are a variety of beginner marathon plans to choose from based on your current fitness level and available training time.
NOmarathon handbook, our coaches have created marathon training plans for all levels, so choose what works best for you to get started:Marathon Training Plan Database
A marathon training plan for beginners will make your run easier by following the golden principles10% rule(meaning you'll increase your weekly volume by up to 10%), add cross training and strength training, and put it all together in a perfect puzzle to properly prepare and reduce your risk of injury.
#2: Don't focus on the rhythm
For the first time in a marathon, don't focus on your pace! Have fun, run comfortably, and cross the finish line ready and eager to plan for the next one.
You've no doubt seen many marathon runners run 3K and 5K events and calculate their estimated finish times and marathon pace to train and compete. However, this is best suited for those who already have a completion time from the first marathon and hope to catch up on training for the next one.public relation.
If you wanted to get an idea of how long it might take you to finish your marathon, you could run a 3k, but that would be looking for one.rough estimate. It is not necessary, since working on your training plan will give you an idea of the final time for long runs.
One of the best marathon tips for beginners is to run comfortably and not worry about pace and time.
Enjoy your training, enjoy your marathon, and you'll have plenty of time to worry about pacing.later.
#3: Respect your rest days
You will find that every beginner marathon training plan, or any training plan for that matter, will have planneddays off.
Observe the specified rest days, which are essential to your health and well-being. Make sure your body has plenty of time to recover from the stress and strain you've put on it by training for your first marathon.
Training for a marathon is exciting, and you can feel energized and strong and want to get out there and hit the sidewalk every day of the week. However, this will have undesirable effects on your body in the short or long term, and a daunting injury is the last thing we want in our training process.
Follow your training schedule to the letter and respect your rest days. And if you're feeling too sore, tired, or exhausted to go outside, add an extra rest day here and there to make sure you take good care of yourself and allow your muscles, joints, and connective tissues to rest and recuperate. So you are well prepared for your next session.
This point cannot be emphasizedenough.
Strength training is essential for all runners, whether you're a 100-meter sprinter, marathon runner, orultramarathon runner.
Beginners benefit significantly from thisWeight trainingsince strengthening the muscles leads to a lower risk of injury and a faster adaptation to the race.
Stronger muscles = stronger runners.
Adding two days of strength training is enough to complement your beginner's marathon training plan. Make sure the exercises are full-body, including multiple exercises like squats, deadlifts, lunges, step-ups, push-ups, rows, and planks.
Check out our complete guide to learn more.Strength training for runners.
No. 5: Heating and cooling
Two important marathon training tips for beginners areHeatingbefore each race or practice session andgetting coldafter.
Warming up prepares the body and mind for the next training session and helpsreduce risk of injury, such as a muscle strain when walking on cold legs.
Warm up with 5-10 minutes of brisk walking or light jogging depending on your fitness level, then do 5 minutesdynamic stretches. These dynamic stretches can include floor sweeps, heel and toe walks, glute kicks, high knees, goblet squats, and Frankenstein to name a few.
Dynamic stretches are just that, dynamic orconstant motionYou should never do a static stretch before running; Save that for after your run when your muscles are warm.
After your run, cool down with a light walk, then do static stretches (hold each stretch for at least 45 seconds). Be sure to includestretches after the runfor your hamstrings, quads, glutes, calves, IT band, and any other muscles you worked during your run.
Be sure to follow these steps as they are essential for a complete and healthy workout.
#6: Learn to eat and hydrate properly
During your marathon, your body needs energy and fluids to propel you through those 26 miles.
Refueling and hydration should bewell practicedduring your long runs to make sure what your tanking strategy is for the day and if it's working.
This one of our tips for marathon beginners has two aspects.
- carbs for fuel
- hydration fluid
Both must be takenduring your marathon.
As for carbs, this is a good rule of thumb to follow if you're not sure how much to eat per hour:
Weight in kilograms = number of grams of carbohydrate consumed per hour
So if you weigh 154 pounds or 70 kilos, you need about 70 grams of carbs per hour during your run to feel energized and not hit that famous "wall."
Consult the nutritional label of the fuel you use to calculate your hourly needs. For example, most energy gels contain 20 to 25 grams of carbohydrates per packet. So if this 170 pound person were to rely on gels, they would need to consume 3 gels per hour while running.
Gummies, bars, gummies, and even solid foods can be calculated into your sourcing strategy based on your preferences.
electrolyte- Carbohydrate-packed sports drinks can help you recharge and hydratesimultaneously.
If you want to be more specific, you can do a sweat test to calculate the amount of water you sweat per hour. Just make sure you test under running-like conditions so your sweat rate stays the same.
Whatever your result, drink and do not gulp down your hydration while you run to avoid stomach upset.
Practice your tank and liquid strategy on every long run. So by the time you do, you'll have perfected it and know exactly what works for you.
#7: Get the right running shoes
A comfortable running outfit, a stylish GPS watch, and a fun display are great additions to your marathon gear. However, there is an outfit that has to fit perfectly.
your running shoes
Choosing the perfect pair of running shoes can sometimes feel overwhelming when you're looking through walls and walls of options.
Before you embark on one of the biggest purchases of your marathon, do some research on how your running shoes should fit, what to look for, and what to avoid.
we have somethingexcellent guideswhen looking for your perfect running shoes to take the pressure off.
Also, the local experts at your athletic store may have the equipment for it.Ganganalyzer. With this information, they can also point you in the right direction in terms of the right type of shoe for your specific gait.
Order in addition to the perfect shoesrunning socksas they can help prevent blisters, hot spots and other annoying foot problems.
#8: Anticipate every imperfection
Follow our rest day advice and see how your body responds to the exercise program.
If you're a beginner and increasing your training volume for your first marathon, you'll naturally feel sore and tired as your body adjusts to this new stress.
However, there is a big difference between feeling sore and tired andfeel pain.
If you are in pain, see a physical therapist to make sure everything is okay. You want to prevent possible injuries.
That's why warm-up, cool-down, and strength training are so important. In addition to foam rollers, ice baths, sports massages, and cross training, there are machines that can reduce the risk of injury during the process.
No. 9: transverse traction
Most beginner marathon training plans include this as well.cross training.
Cross training is any exercise that is done in addition to non-running workouts. Some examples are cycling, swimming, elliptical machines, rowing, and yoga.
The purpose of cross training in your marathon training plan is to allow you to continue training your cardiovascular system.without the high impact loads and bumps of running.
For these sessions, choose something you enjoy. This gives you the opportunity to make your training more varied and at the same time protect your body.
#10: Enjoy your run!
While not training advice per se, this is an important race day tip worth mentioning.
You've worked really hard to get to this point over the last few months or years, so enjoy!
Look around you, take in the sights and the energy of the crowd andrun for fun. This is your first marathon in the history books, so make it a great memory.
Are you ready to dive in? After these marathon training tips, you'll be ready to go. look at oursMarathon Training Plansand start right now!