Last week, we talked about training for your first 5K. Interestingly, right after that article went live, Clarissa emailed me about writing one on training for longer runs, like marathons. It was too perfect not to follow up on! So, here are some tips to help you get ready for a marathon or just boost your overall exercise capacity.
If you’ve ever thought that running a marathon seems impossible, you might be surprised to learn that you’ve already done tough things like this before. Consider reading this blog post. There was a time when the alphabet was just a bunch of meaningless squiggles to you. But through learning letter sounds and practicing reading, you’ve come a long way.
Luckily, training for a marathon doesn’t take years, though there are important steps along the way, just like learning to read.
Let’s break down those steps. Once you see that training for a marathon involves manageable steps, you’ll realize you can do it. You could even start working toward that goal today.
Before you begin marathon training, you should be able to engage in some form of aerobic activity, like running, walking, or biking, for at least 30 minutes at a time. If you’re not there yet, don’t worry. You can reach that level by pushing yourself a bit more each day.
It’s also smart to get a check-up with your doctor and discuss your marathon goals. If you have any old injuries, now is the time to address them.
To get ready for a marathon, you need to give your body the right nutrients for endurance. This means cutting down on certain foods and eating more of others. As you improve your diet, you’ll find you have more energy and stamina, which will prepare you for training.
It’s a good idea to have an experienced runner or fitness trainer check your posture and running style. Keep your arms loose at your sides and avoid moving them across your chest while running. Holding tension in your neck and shoulders can lead to strained running, which affects your performance. Remember to focus on your breathing so you can stay relaxed.
When you start your marathon training, avoid inclines and stick to familiar areas. Don’t expect too much from yourself in the beginning. Think of it as learning your alphabet. Set your timer for 10 minutes and keep running until you hit that goal. If you’re still feeling good after 10 minutes, push yourself a bit further until you can run 3 to 5 miles.
Entering local fun runs of 5 to 10 km can be a great way to track your progress and meet new people to train with. When you start running half marathons, consider cross-training with activities like swimming, cycling, and weight training to give your muscles a break.
Before you know it, you’ll be running that marathon you once thought was impossible. With consistent effort, you can achieve your marathon goals.