While the prospect of training for a marathon may seem daunting, when broken down into smaller pieces to consider, you do not have to be Marion Jones or Arnold Schwarzenegger to run a marathon.
Do I need to be running before I begin marathon training?
Most personal trainers recommend running consistently, four to five days a week for a weekly total of 25 miles, for a year before beginning marathon training. This is because the body needs time to adjust to the situation it has been put into, and an accelerated program will lead to stress and burn out.
What do I need to consider before beginning marathon training?
Depending on your medical history, you might want to go see your doctor and ask for an opinion. You may also want to get tested for undetected heart conditions that might act up under varying levels of stress. Nutritionists advise not being on carbohydrate restrictive diets while marathon training; your body will need the carbs for energy.
What will my weekly schedule look like while I’m marathon training?
You will slowly increase miles week by week, mile by mile. Marathon training is a three to four month process. A full marathon is 26.2 miles, and a half marathon is 13.1 miles. If the race is on a Saturday, most trainers recommend marathon training so that is the day you run the most distance, so your body becomes acclimated to exerting the most effort on that day. On the day after you run the longest, back off and run less so that your body has a chance to recover. Also, while marathon training, it is not necessary to train so that you can run the full 26.2 miles at once; usually, working up to 20-22 miles is sufficient.
Will I be marathon training right up until the day of the race?
No. The last weeks, you will want to cut your running mileage in half, so that your body is well rested and your legs are fresh.
Anything else?
While marathon training, as mentioned before, you will not do your body any favors by being on a carbohydrate restrictive diet, such as Atkins. Both carbs and protein are necessary to keep your body and muscles fueled and in good condition. Your caloric intake will be increased, because you are expending more energy. The average male aged 20-30 can expect to burn 3,000 calories daily while marathon training, and should plan to consume that many calories. And because exercise makes you sweat, you will want to drink a lot of water while marathon training. If you drink one milliliter per calorie you burn (on the same 3,000-calorie schedule), that would amount to being three liters of water consumed per day, or 12 eight ounce glasses.
What about after the marathon is over? Do I continue with my marathon training schedule?
You do not continue the marathon training schedule. Listen to what your body tells you. If you feel sore, walking or cycling are good alternatives to running. Most people’s bodies sustain tiny muscle tears as a result of the rigors of running the marathon. You do not want to cause an injury or make yourself sick by jumping right back into your marathon training schedule.
By Virginia Zignego