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How to train for a Marathon?

How to train for a marathon?

  • Hey, I'm thinking of running a half marathon (ie. 13km..or is it miles!?) in may. I'm a 22 year old female, and play sport so i'm quite fit. I've never ran that distance before though and not sure how i should train. Has anyone done it before? Can anyone give me any advice as to how I should train? I have 7 months to train, is this even enough time? All advice welcome, thanks!

  • Answer:

    Hiya, Well, you are asking at the right time to ask - the largest mass participation half marathon is next weekend in the great north run, and I guess that a few of us on here are going to be doing the 13.1 miles next sunday... Apart from that, here is some advice You are right, you need to run longer distances. In 7 months you have enough time to get ready - I think that being quite fit already all you need to do is to train your running muscles to work again - your cardiovascular system should be ok. So what to do. Ill start as if you don't run at all at the moment. If you are wanting to run outdoors then pick a route you can run around - maybe 3 to 4 miles long. This route can start from your front door, your work, a car park in the local park or wherever you want to run. Go for a run along the route until you have to stop, then walk to recover. When you feel fit to run again, run again until you need to walk and so on until you have completed your route. The next time you go out run round the same route again trying to run a little further and walk a bit less, and next time you run do the same. Your first goal is to run about 4 miles without too many stops, or half an hour - whichever takes longer. This might take a month or so. Take it easily to avoid any injuries. You might already be able to run 4 miles now so you can ignore this increases in distance. Next you want to start increasing the distance you run. A 10km (6.2 miles) run is about half a half marathon and perhaps your next goal would be to find a 5 or 6 mile route to run around and another slightly longer route - maybe up to 8 miles. The next stage is to split your running into 2 parts. Do a longer run once a week - the 8 mile route and a couple of times a week run the shorter route - the 6 miles. Keep at this routine untill about a month before the race, though you can increase the longer run to 9 or 10 miles gradually over time. Again any increases you do do gradually over about a month. The shorter runs you can do just running to consolidate the gains you make with the long run, or try running a bit faster one session, hills on another, short strints (say, 1km fast - long distance sprints are slower than 100m sprints by the way!), etc. to give your training some variation. Your first aim is to complete the half marathon - if you get the running bug in may then write back to ask how to improve. Now if you want to work out in the gym, its the same again - just run on the treadmill (set it to a bit of an incline to stimulate road running), though you can also cros train easier in the gym - cycles, cross trainer, ski machine, rowing and swimming etc. Do half your session running and the reast whatever you want to do (I get bored on the treadmill so have to change), so long as you have a good cardio workout - start at half hour total with all the machines, and build it up to maybe 45 mins or an hour. While you are in thew gym you can do some core strengthening and leg strengthening exercises to avoid injury. Oh, last but maybe the first thing you should do is to get advice from a specialist running shop and get some running trainers. While you are training you might like to look at entering a 10km race half way between now and may as a goal to keep you focused. Oh, you will also suffer with christmas a bit - that always knocks my fitness back a bit.

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At a

run a mile day, its the healthy way and watch what ya eat

javedhm

Obviously do a sh*tload of running

Techo

A half marathon is 13 miles. This is quite a bit longer than 13 km, it is actually 21 km. I have ran a half marathon. I think 7 months is enough if you're already in shape. Don't delay because three or four months is not enough. There are many websites for marathon training, I suggest you look at the Runners World site.

Michelle

I think you should join a local running club. My whole family have been members of one for years and years, except me! But still, my dad has run countless marathons and half marathons and so will have the people in your local one, and they can support you.

Leah

You have a great advantage over most runners in that you are in a gym. Along with the running that you are going to have to put in hit the weights. What you are looking to do is two things. The first is to increase the muscle density or simply put add more size. That sounds at first to be counter-intuitive but those extra fibers will allow you to gain speed and endurance. You are going to target one specific group of fibers that of the fast twitch type b fiber. This is a crossover fiber that has the characteristics of the fast twitch and the slow twitch. Since you are running long distances you are not going to add bulk. You don't need to lift heavy but in fact just the opposite. Super slow movements are the way to achieve this. That means five seconds on the concentric and ten seconds on the eccentric. Only one set is needed. The other area that you are going to need to work on is the transverse abdominus. To do this do a Plank position and work up to one minute. This will stabilize the pelvis and allow better pelvic control while running. Stretching is also done but to lengthen the muscles to allow a longer stride and with more efficiency.

Richard C

wow, 7 months sounds like a LONG time for you to get in great shape for a 1/2 thon, yeah it's 13.3 MILES. i was in pretty good shape running about 3 miles a few times a week...so first, i did a trial run to see where i was. ( i paced myself to about an 7.5/ or 8minute mile, it's easy at a track, about 2 minute laps) and i ran that till i was spent. I ran 70% of my max run three days a week, on alternate days i did some cardio with low/no impact. (i used the pool at my gym). resting 2 days a week. every three week, go on another "long run" run at an even pace till fatigue. then i ran 70% of that on my daily runs. etc. my friend, licensed physical trainer, advised the following when i was working out with him **increase 10% every 3 weeks, no more, to avoid burn out. **to avoid injury, my running partner suggested i change out my shoes every 100 miles. **eat about 200 kcals of complex carbs before run. i liked cereal or popcorn **avoid sugar before work outs **eat protein heavy meals after work out **increase water intake (my level when working out was about 120oz a day) ** avoid achohol except on rest days ** start napping if you don't already ****keep your toe nails neat and short, but if you get pedicures, stop! till after the 1/2thon. you feet will build callouses where you need them most, might not look great, but it'll keep your feet healthy. **** if you get shin splints of "plantar facheitus" (pain in your heals when you walk around) a clinical massage therapist can help. especially if you go to massage therapy schools in your area, they often work on you for free if you have one of these conditions as long as a few extra students can be in the room so the instructor can "teach" using your leg. (sounds weird, but it's pretty cool) GOOD LUCK!

whitgurley

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