More often than not running a marathon is a dream of everyday joggers. This idea to run a marathon is a fabulous goal to push your duration and strength in running. With every new goal, there comes the need to train or prepare for the upcoming achievement.
Today we’re going to dive into the topic of running a marathon and how to train for your first marathon. Whether you’re doing this for charity, personal reasons or to enjoy something fun on your day off, it’s important that you’re fully prepared for this extensive run!
Know Your Limits
Before you can fully prepare to run your first marathon, you’ll need to know what limits your body currently has. This will determine how you’ll move forward in training for your first marathon. Discuss your decision to run a marathon with your physician, who can better help you determine your limits and provide advice no best methods in safely preparing your body.
Work yourself up to jogging consistently 20-30 miles per day at least a year before your marathon. This will help your body become accustomed to running this length of time. While you won’t get to 20 or 30 miles in the first week, or even month of training for the marathon, you can slowly work yourself towards this goal of being able to run a 20-30 mile stretch daily to maintain physical health.
Run Shorter Races
Get a few 5K and 10K races in before you run in your first marathon. This will help prepare your body and mind for the marathon because you’ll be more prepared for what you need to do to maintain speed during lengthy competitive races. Once you’ve mastered a 5K and some 10K races, you’ll be closer to your end of goal of having the stamina and physical dexterity to run a marathon.
Build Your Base Mileage
Over time you’ll want to run 2-3 times per week gradually increasing your base mileage. Change up your tempo and speed to get a faster run time as you continuously push yourself beyond your starting mileage capabilities. Try to do a long run every week or so to help expand your body’s capabilities for running a marathon.
Practice Speed Work
You’ll want to get your body prepared for the long marathon run. This means practicing some speed work. The best way to practice speed work is to run a few one mile stretches at a hard fast pace, then do five minutes or so of slower jogging. Continue this pattern to help build up your stamina and help your body adjust to the faster, and longer run times.
Once you’ve opted to complete some of the above tips to train for your first marathon and you can run 20-30 miles without losing your breath or cramping up, you’ll find that you’re fully prepared to get out there and run your first marathon with success.