Marathon First-Timers Training Tips

If you are planning to run the 26.2 miles distance, proper training is required. This training will also affect your lifestyle, which includes your diet, social life, and sleeping pattern. You may also consider hiring one or two support staff to help you in the preparation. Discussed below are the tips of how to train for your first marathon.

Keep a Training Diary

Having a clear training log will help you know your progress, learn from it, and make amendments when you might be doing the wrong thing. The run times, race distance and the mileage must be recorded too.

Practice the Long Run

A marathon is a long run, and it can be quite hard to cover the 26.2 miles as a first-time marathon runner. It is essential to start training early enough, about 18 to 20 weeks before the marathon.

Also, always practice the long run and check the time to ensure you are improving as the days goes by. Remember not to push yourself beyond what you can handle, but start small and keep on improving the long-run endurance. Make sure before the marathon you ran around 20 miles, maybe twice or three times as it will help improve endurance.

Increase Mileage Gradually

When training for a first marathon, it is crucial to increase mileage during training. Increasing distance helps to be able to endure a long run. Note that the mileage should be increased gradually to avoid the risk of injury during training. It is also vital to reduce the distance after every three weeks and consider it as your easy week to rest. This is known as a cut back week, and it is very crucial, as you also need a break.

Run at Least Three to Four Days a Week

Make sure you do a long slow run, as it builds endurance stimulus and also makes you a faster marathoner. Include a short, quick run to build on your speed and a hill run for strength. Alternate a hard day with a day off, or an easy day. Resting is essential after hard training, and also allows your body to adapt to the marathon run pace. Also, take a day off entirely every week to let you rest and recover your strength.

Keep a Record of Your Heart Resting Pulse

Recording your resting pulse in the training log every morning is essential. As your fitness improves, your resting pulse decreases, and after several readings, you will have a baseline number. If your resting pulse increases, this could be a sign of fatigue or an illness coming, and you should do a more comfortable workout and avoid training hard or completely relax until your resting heart pulse returns to normal.

Include Cross-Training and Strength-Training

Cross-training includes activities such as swimming, rowing, or cycling. Cross-training activities improve your aerobic fitness. The strength-training workouts include yoga classes, weight training, and Pilates, and all are equally important in improving your running strength.

For a first-time marathoner, it is crucial to have adequate training. Stick to these training tips, and you will not go wrong. It is also important to be true to yourself. When you feel tired, rest. Over-straining your body will do you more harm than good. Make sure you are fit for the training.