People run marathons for various reasons, including personal challenges, improving health, social interactions, and supporting charitable organisations. If it’s your first time training for a marathon, you might need a few tips to guide you. We have some essential tips you can use to make training better.

How long does training for a marathon take?

Most beginners need six months to train for a marathon. This time allows you to add mileage and build endurance, so you reduce the risk of injury. Create a training plan that involves running consistently for three to six months, gradually increasing your weekly mileage.

Before you begin

Visit your doctor to assess your fitness level. Your doctor’s approval is crucial, especially if you are new to running, returning to the sport after an extended period, have disabilities, or are over 40. With your doctor’s approval, ask a professional trainer to help you create your plan. Ensure your training plan includes running, cross-training, rest days to limit injury and optimise performance, and strength training.

Get proper running shoes. You will spend a lot of time running in these shoes, so try to have a comprehensive fitting done. Ensure you test the shoes for more than comfort, since you also need to prevent blisters and injury.

You may need to train in cold and hot weather, so get runner-friendly garments that allow you to do so comfortably. Wear moisture-wicking material for shirts, socks, or shorts.

A gait analysis can evaluate your running form, pinpointing areas in your movements that might need changing to prevent injury and increase running efficiency. This evaluation is beneficial for all runners.

Use these essential tips to help prepare for a marathon.

Warm-up and cool-down: You can warm up for five to sixty minutes to adequately prepare your heart, muscles, tendons, and lungs for the exertion of running. You can do dynamic stretches, light jogging, and loosening exercises (shoulder rolls, neck tilts and rotations, squats, etc.). Cooling down is also crucial since it helps your body recover, lowers your heart rate, and aids relaxation. Light running, jogging, stretching, and a self-massage are some things you can do while cooling down.

Run with others: When you connect with other runners, you learn what to expect before, during, and after the race. Training with others provides support and structure, keeping you motivated and focused on your target. If you want to alternate training alone and with others, remain consistent to achieve the desired outcome, but don’t overdo it.

Cross-train: Cross-training activities like cycling, speed-hiking, and swimming can minimise overuse injuries, typically caused by repeatedly performing the same motion. These activities target various muscle groups, build strength and endurance, and limit wear and tear. An elliptical workout is beneficial, especially if you are injured, since it mimics the actions of running without impact.

Focus on being healthy: Try to get adequate sleep, stay hydrated, and eat for energy. You push your body during training, so getting restorative sleep is crucial. Running will cause sweating, so ensure you replace those fluids to prevent dehydration. For the best results, ask your doctor or a dietitian to help you create an eating plan you can use while training.

Pay attention to your body: Training for a marathon can be physically demanding, resulting in wear and tear. So listen to your body, especially when you don’t feel well, and rest. Try tapering off training at least 21 days before the race by reducing long runs so your body can recover from previous workouts and prepare you for the marathon.

What else should you know?

When preparing for a marathon, you must focus on five areas: strength training, speed work, a long run schedule, base mileage, and rest and recovery.

• Strength training helps protect your body (muscles and tissues).
• Tempo runs and intervals (speed work) are challenging workouts that can build fitness and improve aerobic capacity.
• A marathon is 26.2 miles (42.195 kilometres), so adding a longer weekly run can improve your endurance, bringing you closer to the target.
• Your base miles are runs that help to build fitness and should form most of your training.
• You will need adequate rest to prevent injury and mental burnout.

This article is not intended to replace advice from your doctor. Always consult your healthcare provider before participating in new or demanding physical activities. Use Find Yello to search for doctors, stores, and businesses that sell the products to facilitate training.

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Sources: Cleveland Clinic, Runner's World, Recreational Equipment Inc., High Five, and UCSF Health.