Content

• Steps
• Method 1 of 3: Developing a training program
• Method 2 of 3: Energizing the Body
• Method 3 of 3: Successfully Overcoming a Marathon Distance
• Tips
• Warnings

Overcoming a marathon distance is a significant sporting achievement. Whether you are an established athlete or just starting out, running a marathon will require serious perseverance from you. In this case, training is very important, and this is a fairly long process, so set aside 3-6 months for training in order to gradually build up your endurance (or even longer time if you are not in your best running shape). Your body needs a lot of energy, so eat a diet rich in carbohydrates and protein, and also drink plenty of fluids to stay hydrated. Also, keep a positive attitude, have fun with the activity, and be proud of the challenge you have set for yourself!

Steps

Method 1 of 3: Developing a training program

1. 1 Start training at least 16-24 weeks before the marathon. Register for the marathon and start training at least 6 months before the actual race. Even seasoned marathon athletes need serious preparation, and proper training is key to preventing injury.
   • Remember that you must have experience in overcoming long distances before participating in a marathon. Marathon training programs usually mean that you are already running 3 times a week and are able to cover about 16 km.
   • Specific requirements may vary from marathon to marathon. In general, you should be able to run 24-40 km per week and be experienced in 5 and 10 km races.Some marathons also pre-qualify with a certain minimum time.
   • If you are not running long distance regularly, consult your doctor before embarking on a new exercise regimen.
   SPECIALIST'S ADVICE

   

   Tyler courville

   
   
   Professional runner Tyler Curville is a brand ambassador for Salomon Running. Participated in 10 ultra marathon and mountain races in the USA and Nepal. Won the Crystal Mountain Marathon in 2018.

   Tyler courville
   Professional runner

   Finding friends to work out together will help you stick to your plan. I really enjoy finding people willing to run with me, it not only creates an atmosphere of accountability, but also encourages the desire to continue training further. Interacting with a living person is much better than the marks on the checklist hanging on the refrigerator.

2. 2 Get yourself three running workouts per week with alternating difficulty levels. There are various marathon preparation programs, but they have a few basic elements in common. To gradually build endurance and avoid injury, run three times a week with one rest day between workouts. Run a long distance run only once a week, and pay attention to speed and pace on other days. For example, you can use the training program below.
   • Tuesday: Do an interval workout of 8 alternating 200m and 400m jogging and sprint speed intervals. The target intensity of the speed load should be within 80-100% of the maximum heart rate.
   • Thursday: Run a brisk run at an average pace, starting at a distance of 5 km in the first week of training. The target exercise intensity should be approximately 70% of your maximum heart rate.
   • Saturday: Run at a slow pace starting at 16 km in the first week of training. For long runs, your target intensity should be approximately 60% of your maximum heart rate.
   • Subtract your age from 220 to calculate your maximum heart rate. Wear a fitness band to track your heart rate while you run.
3. 3 Remember to warm up and cool down before and after your runs. First, walk at a brisk pace or jog for 5-10 minutes to prepare your body for the stress. After your run, walk or jog for another 5-10 minutes to help your body transition to a state of rest.
   • Warming up and cooling down can help prevent injury and cramps. Stretching your leg muscles after running will also help you recover.

   Tips for avoiding injury: Wear well-sized running shoes and comfortable socks. Avoid running or pumping the same muscle group for two days in a row. Always listen to your own body and don't try to push yourself through the pain.

   
   
4. 4 Increase the distance covered by 10% –20% per week for about 10 weeks. Increasing the distance too much is a common mistake. Instead, gradually increase your running distance at different paces. For example, add 1.5-3 km to your long workout until you are able to run 32-35 km.
   • If you miss a workout, don't try to run two days in a row. If you miss a week, don't double the distance for the next week.
   • Take a break every month or so and run the distance you started with in the first week. Your body will need additional capacity to recover as the amount of time you spend on your feet increases.
5. 5 During your training period, sign up for 5K, 10K and Half Marathon runs. Running shorter distances will help you learn exactly what to expect from actual competition races. Search the web for information about upcoming events and include them in your training program as long running days.
   • Do not participate in more than three half marathons in a 6 month period, and do not participate in any competition in the last three weeks before the marathon.
   • Including shorter distance competitive races in your training program will help you better understand what to expect on race day. From the registration procedure to the adrenaline rush, competitions include so many independent variables that it is impossible to prepare for them with a simple training run.
6. 6 Reduce the distance covered by 25% –50% per week for the past three weeks. Soften your workouts as you near completion to fully recover and prepare for your big day of competition. Marathon training programs are typically 16 weeks minimum; your longest training run should be around week 13. Reduce the load at 14 and 15 weeks, and at 16 weeks do 1–2 light jogging workouts for 15–30 minutes.
   • For example, if in week 13 on your longest run peak day, you ran 35 km, in week 14 you run 24 km, and in week 15 you run 16 km.
   • Don't run the day before a marathon. Remember to work out lightly at week 16.

Method 2 of 3: Energizing the Body

1. 1 Energize your body with a healthy snack within 15 minutes of your run. To aid muscle recovery, have a snack right after you finish running. This applies to both training and big competitions. Choose foods that are high in carbohydrates and protein, such as fruits, yogurt, whole grain breads, brown rice, legumes, poultry, and fish.
   • Never leave yourself without food for more than 90 minutes after running. Muscles are most effectively nourished immediately after strenuous activity.
2. 2 Eat a diet rich in complex carbohydrates during exercise. Healthy and carbohydrate-rich foods should make up about 60-70% of your diet. For a 2500 calorie diet, this means you should consume 1500-1750 calories (or 375-440 grams) daily as carbohydrates. Good sources of complex carbohydrates include fruits, vegetables, legumes, brown rice, whole grain pasta, and bread.
   • Choices for a high-carb daily menu include a whole grain bagel with egg and cheese for breakfast, whole grain pasta with salad for lunch, slices of fruit and nuts for a snack, and brown rice with steamed vegetables for dinner.
   • Complex carbohydrates supply your muscles with glycogen, a substance that your body uses to store energy and transport it to your muscles.
3. 3 Eat at least 110-170 grams of protein per day. Choose lean protein sources including poultry, fish, and legumes. As a general rule of thumb, runners require approximately 1.5 grams of protein per pound of body weight.
   • For example, a 77kg runner will need 119g of protein per day. This need will be satisfied with a portion of chicken breast weighing 170 g, 140 g of salmon meat, 1 glass of steamed soybeans or 2 large chicken eggs.
   • Not eating enough protein is a common mistake among runners. Protein is essential for building muscle strength and endurance. Many protein foods are also rich in iron, and too little iron can lead to muscle fatigue.
4. 4 Monitor the water balance by the state of your own urine. As a general rule of thumb, try to drink at least 8 glasses of liquid a day. The exact amount of fluid you drink depends on a number of factors, so urine is the best way to assess the body's water balance.The water balance is normal if the urine is light in color, and if the urine becomes darker, this indicates dehydration.
   • While running, try to drink about 240 ml of fluid every 15 to 20 minutes. Never wait to get thirsty to get drunk; if you feel thirsty, you are already dehydrated.

   Advice: practice drinking from a glass or bottle while running. Also, find out what kind of drinks will be provided to runners on the day of the marathon (for example, sports drinks with a specific flavor). Drink this kind of drink during your workouts to get used to it.

   
   
5. 5 Before the marathon, eat a healthy meal and drink 2 glasses (480 ml) of liquid. To stay hydrated on race day, drink 2 glasses (480 ml) of water or sports drink 2 hours before the start of the marathon. Eat 300 calories of low-fat carbohydrate food an hour before your race to get a boost of energy.
   • For example, eat a whole wheat bagel with peanut butter and banana, or pasta with chicken and zucchini.
   • Avoid foods that can lead to digestive upset. For example, if dairy products often cause you problems, skip yogurt, milk, and cheese on competition day.

Method 3 of 3: Successfully Overcoming a Marathon Distance

1. 1 Sleep more in the last week before your marathon. Do your best to get 7-9 hours of sleep every day ahead of the competition. You may be nervous and aroused the day before the marathon, which will make it difficult for you to fall asleep. But if you've been getting enough sleep before then, the sleepless night before the competition will have less of a negative impact on you.
   • Allow yourself 1–2 hours before bed to do some relaxing activities, such as reading or listening to soothing music. Do your best to distract your brain from competition, daily chores, and other sources of anxiety.
   • Keep the bedroom quiet and dark and, if possible, keep the temperature around 20 ° C.
   • Avoid caffeinated drinks in the evening and do not eat heavy foods 3-4 hours before bed. Before bed, grab a healthy snack with complex carbohydrate-rich foods such as cheese and whole grain crackers, whole grain cereals, or bananas.
2. 2 Check the weather forecast for race day and dress appropriately. If it gets cold, put on several layers of clothing that can be removed if necessary. In hot weather, wear light-colored, breathable clothing.
   • Wear clothing with moisture-wicking properties, especially if it is cool enough outside. Avoid fabrics that absorb moisture, such as cotton. Wet clothing in cold weather can cause colds.
   • If you need to remove layers of clothing while running, use clothing that you don't mind losing or leaving on the side of the track. It's a good idea to ask loved ones to stand up in a designated spot in case you need a quick change of clothes or socks.
3. 3 Pack your runner's waist bag and bag or backpack with everything you need. Prepare energy bars or gels, water, sunscreen, a fitness bracelet (if you are using one), sunglasses, a change of clothes, and any other important items on the eve of the competition to save yourself the hassle of that big day. Pack items you will need on your run, such as a fitness bracelet and energy bars, in your belt bag. Pack the things you need before the race or after the marathon in a regular bag or backpack.
   • If necessary, arrange with a friend or relative to hold your belongings while you take part in the race.
   • Check the marathon information on the official website to make sure the bags are acceptable. You may only be allowed to use clear plastic bags.
4. 4 Arrive at the competition site in advance and go through the registration procedure. To keep your nerves in check, get up early, give yourself plenty of time to eat breakfast, arrive at the registration desk and get mentally prepared for the competition. Allow extra time (at least 15-30 minutes) in case of traffic jams, parking difficulties and other unforeseen situations. On arrival, go straight to the check-in location and get your number.

   Plan everything in advance: research the route in advance to get to know the area. Explore the route by car or bike, and look for places on the second half of the route where your loved ones can stand up to cheer you up, give you a snack, or pass on a pair of fresh socks.

5. 5 Watch your own pace, especially the first 16 km. On race day, your adrenaline levels will spike and this can make you push yourself too hard at the start. Use your own excitement to stay motivated, but keep it in check. Keep an eye on your pace, check your pulse, and try to conserve your strength as you cover the first half of the distance.
   • Even during training, you will understand how long you are able to stay on your feet and how much pace you need to compete in competition. Keep track of how much time it takes you to overcome each kilometer to stay close to your goal.
   • On average, a runner has a target pace for the first half of the course of 5 minutes 16 seconds per kilometer to complete a marathon in 4 hours.
6. 6 Slow down your pace as you approach the end of the course to avoid overexerting yourself. Try to maintain the same pace or slow down a little to 32 kilometers. Then, on the last leg of the path, run at a pace 30-60 seconds slower. For example, if your goal was to complete a marathon in 4 hours, try to run at a pace of a kilometer in 5 minutes 54 seconds after the 32nd kilometer and to the finish line.
   • Also, remember to refuel with energy bars or gels as you run. If you do not eat anything during the first 29 km, then at the 32nd km you will simply collapse.
7. 7 Use positive visualizations to keep you motivated. Keep your goal in mind, imagine crossing the finish line and the sense of joy and pride that comes with it. Try to feed the energy of the audience and rely on their support to get yourself moving forward. If you feel like an insurmountable wall has risen in front of you, keep a positive attitude and imagine yourself breaking through it.
   • Most importantly, try to enjoy the process. Enjoy the challenge before you, take pride in forcing your body to overcome itself!

Tips

• Get to know the route of the marathon as best you can, including the number of hills along the way, their size and steepness. With this approach, you can ensure that you get the proper training.
• Always replace your running shoes after your feet have covered 800 km. Make sure your equipment is not broken on the day of the competition. And never wear new shoes to a competition.
• Find out in advance if you need a friend or relative to help you hold your car keys and other items while you are on the road.
• Jogging with friends or even joining a running class can help keep you motivated to work out.
• During long runs, isotonic drinks or sports drinks can replenish the salts that are eliminated from the body in sweat and are more effective at maintaining water balance than plain water.
• Find out in advance what kind of drinks will be available to you on the track. You may need to bring your own energy bars or gels, but there are often runners who are provided with water or energy drinks in the competition.
• To avoid chafing, apply petroleum jelly to your thighs, breasts, and armpits.
• After completing a marathon, remember to eat a high-carb, high-protein snack for 15-30 minutes.

Warnings

• Remember to gradually increase your stamina. If you are not used to grueling activity and long-distance running, consult your doctor before starting your workout.
• Never force yourself to move on through pain, or ignore the pain, swelling, redness, and other symptoms of injury. To avoid chronic injuries or their complications, see your doctor as soon as possible after suspicious symptoms appear.