How to train for a marathon

Taking on a marathon is a big task, and with it comes a rigorous training plan. If you haven’t ran before, going straight into a marathon plan is not advisable. You should be running a few times a week before you commit to a marathon, as you don’t want to build up the stress the plan will put on the body.

As a rule of thumb, being able to run comfortably for at least 30 minutes is a good measure of whether you are ready to start a marathon plan.

Use a training plan! This is a cornerstone for marathon training. A good training plan will give you your exercises throughout the week, and as the weeks go on, it will up your miles so your body is gradually introduced to the bigger runs.

See an example of our training plan below to give you an idea of what to expect.

A running watch is another key piece of kit. There are many sports watches on the market, ranging in price, so when visiting your local running shop for your shoes and clothing, ask some advice about the best watch for you. A good GPS watch will allow you to see how far you’ve run, your pace, calories burned and time elapsed. Most watches will also have settings which will allow you to set intervals (e.g. 10 minutes running, 10 minutes walking).

Also, many GPS watches can link to an app or account you can have on your phone or computer so you can keep a record of your runs as the weeks go by.

When you decide to take on a marathon, you may want to dive head first in trying out those big 20 mile runs to see where you are. DON’T! You have 16 weeks and your plan will help you build up slowly but surely until you are both physically and mentally ready for those big training runs.

Also apply this logic to your pace. When you start out, don’t try and be the next Usain Bolt. Make sure you have your form right and can run at a comfortable pace, before looking to up your speed.

If you can, try and do some of your runs with other people. Marathon training can be a long experience if all of your runs are on your own. Are there any local running groups you could join? Any friends who are into running? Running with people helps with the mental aspect of your training plan, and makes it more enjoyable

When you think of training for a marathon, you may think it is all run run run…but no! It is important to get other kinds of exercises into your plan. Other kinds of low impact exercises such as swimming and cycling are great, as they will give your joints some relief, while keeping your aerobic capacity up.

When running, we work muscles right across our body, and having flexible and strong muscles are key to avoiding injury.

Introducing core exercises into your regime, along with stretching pre and post run are simple ingredients that can help you get to the start line in one piece. Pilates is a great example of a workout that incorporates both

There will be times during your training plan where you ache, you feel a niggle or you have no energy at all. That is perfectly normal, but if you are concerned seek advice from a physio. The majority of people who drop out of marathons are injured, and you can help prevent an injury by listening to your body.

Rest should always be part of your plan, and your rest days are as important as your long run days. Giving your body a break at the right times and being smart about your training will increase your chances of crossing that start and finish line

No-one says it won’t be hard and no-one says you may question what or why you are doing it, but always remember, be it for charity, a personal challenge or another reason, everyone has their own motivations and during those cold 3 hour runs...remember that! Whatever is driving you forward, always remember your why, and enjoy the journey your training and race day will take you on.

Whether it is your first and only, or whether you are a seasoned runner, each marathon is different, so relish in your experience and smile, knowing you are doing something 99% of people will not do.