How to Train for a Marathon

Hailed as the ultimate test of endurance, completing a marathon can be one of the most powerful and fulfilling experiences for a runner. Whether you have just signed up for your first marathon or want to improve your personal best, staying committed to the training process ensures that you will get a positive race experience. 

So, what does it take to cross the finish line?
 

How to Train for a Marathon

Hailed as the ultimate test of endurance, completing a marathon can be one of the most powerful and fulfilling experiences for a runner. Whether you have just signed up for your first marathon or want to improve your personal best, staying committed to the training process ensures that you will get a positive race experience. 

So, what does it take to cross the finish line?
 

How Long Do You Need to Train for a Marathon?

The main difference between training for a half marathon and marathon is the total mileage and time you will be clocking.

How Long Do You Need to Train for a Marathon?

The main difference between training for a half marathon and marathon is the total mileage and time you will be clocking.

Sticking to a Marathon Training Plan

If you are going from couch to marathon, your training plan will have to be supplemented by three to four weeks of ‘base training’. During your base training period, you should be running about 28 to 30 kilometres per week to establish a solid cardiovascular foundation and prime your body for months of legwork. You can also use this time to choose the right pair of running shoes  for you and gradually ‘break’ into them.

For marathon-specific shoes, the Flow Velociti Elite can take your distance to the next level. Engineered with the help of professional runners during the weartesting process, the Flow Velociti Elite has enabled athletes like Weini Kelati and Sharon Lokedi to crush major races.

There are many marathon training programs available online, and which one you choose depends on whether you want to complete the race in a specific time. For instance, the marathon training plan’s intensity for beginners with no time goal will differ from that of intermediate or advanced runners with a sub 3 hour time goal.

Regardless of which plan you choose, you can expect to incorporate these key elements into your marathon training program:

Long Runs: Many runners wonder how many long runs they should do before a marathon. Ideally, you should schedule at least one long run every week. Start with a one-hour or 10-kilometre run., Increase your distance by and make about 10 per cent increments every week.Start with a one-hour or 10-kilometre run, and make about 10 per cent increments every week. In your final long run before you taper off, you can expect to peak at 25 to 32 kilometres while running at your desired marathon pace. For instance, if you aim to complete the race in four hours, you should be running at roughly 5.6 min/km (9 min/mile).

Short Runs: To complement your long runs, be sure to schedule in two to three short runs every week. These shorter runs, which can range from easy runs to interval and tempo runs, enable you to practise your speed and pacing. 

Cross-Training: Besides giving your mind and body a break from running, cross-training can boost your marathon running capabilities in many ways. For instance, strengthening your lower body muscles and joints through strength training can reduce injury risk in your running journey. Low-impact activities such as yoga, swimming and cycling gives you the opportunity to continuously work on your fitness while allowing your joints to recover. 

Taper: Many runners fear that dialing down on their training before race day may undo all their hard work. On the contrary, reducing mileage will allow you to recover adequately, and this can propel you to reach peak performance on race day. Most marathon training programs incorporate a three-week taper, which will see you running less and prioritising recovery during the period leading up to race day.

Sticking to a Marathon Training Plan

If you are going from couch to marathon, your training plan will have to be supplemented by three to four weeks of ‘base training’. During your base training period, you should be running about 28 to 30 kilometres per week to establish a solid cardiovascular foundation and prime your body for months of legwork. You can also use this time to choose the right pair of running shoes  for you and gradually ‘break’ into them.

For marathon-specific shoes, the Flow Velociti Elite can take your distance to the next level. Engineered with the help of professional runners during the weartesting process, the Flow Velociti Elite has enabled athletes like Weini Kelati and Sharon Lokedi to crush major races.

There are many marathon training programs available online, and which one you choose depends on whether you want to complete the race in a specific time. For instance, the marathon training plan’s intensity for beginners with no time goal will differ from that of intermediate or advanced runners with a sub 3 hour time goal.

Regardless of which plan you choose, you can expect to incorporate these key elements into your marathon training program:

Long Runs: Many runners wonder how many long runs they should do before a marathon. Ideally, you should schedule at least one long run every week. Start with a one-hour or 10-kilometre run., Increase your distance by and make about 10 per cent increments every week.Start with a one-hour or 10-kilometre run, and make about 10 per cent increments every week. In your final long run before you taper off, you can expect to peak at 25 to 32 kilometres while running at your desired marathon pace. For instance, if you aim to complete the race in four hours, you should be running at roughly 5.6 min/km (9 min/mile).

Short Runs: To complement your long runs, be sure to schedule in two to three short runs every week. These shorter runs, which can range from easy runs to interval and tempo runs, enable you to practise your speed and pacing. 

Cross-Training: Besides giving your mind and body a break from running, cross-training can boost your marathon running capabilities in many ways. For instance, strengthening your lower body muscles and joints through strength training can reduce injury risk in your running journey. Low-impact activities such as yoga, swimming and cycling gives you the opportunity to continuously work on your fitness while allowing your joints to recover. 

Taper: Many runners fear that dialing down on their training before race day may undo all their hard work. On the contrary, reducing mileage will allow you to recover adequately, and this can propel you to reach peak performance on race day. Most marathon training programs incorporate a three-week taper, which will see you running less and prioritising recovery during the period leading up to race day.

Training for a Marathon, Wherever You Are

Seasons change, and your training block may very well take place in a climate that is different from your usual routine or race day. Here are vital tips on how to make the most out of your marathon training during winter, summer and wet weather.

Training for a Marathon, Wherever You Are

Seasons change, and your training block may very well take place in a climate that is different from your usual routine or race day. Here are vital tips on how to make the most out of your marathon training during winter, summer and wet weather.

Running in the Heat

Hydration and sunscreen protection are undoubtedly critical when running in the heat. After all, you want to avoid muscle cramps, dehydration, heat stroke and excessive sunburn during your marathon training. Beyond that, there are several ways to adjust your training to the summer heat. You can schedule your long runs just after sunrise or sunset (when it is cooler outside), or split them into two shorter runs in the early morning and late evening. 

Hot, humid weather means that the air holds more water, making it difficult for perspiration to evaporate from your skin to cool you off. This is why you should also check the heat index or humidity levels in your area, as humidity makes it feel much warmer regardless of the temperature. Humidity levels over 50 per cent generally cause discomfort for many people, so aim to reduce your pace by 15 to 20 seconds per kilometre to avoid overexertion.

Plan your running route along shaded areas as much as possible, and if the heat becomes unbearable, consider completing half of the run outdoors and the other half on the treadmill.

Running in the Heat

Hydration and sunscreen protection are undoubtedly critical when running in the heat. After all, you want to avoid muscle cramps, dehydration, heat stroke and excessive sunburn during your marathon training. Beyond that, there are several ways to adjust your training to the summer heat. You can schedule your long runs just after sunrise or sunset (when it is cooler outside), or split them into two shorter runs in the early morning and late evening. 

Hot, humid weather means that the air holds more water, making it difficult for perspiration to evaporate from your skin to cool you off. This is why you should also check the heat index or humidity levels in your area, as humidity makes it feel much warmer regardless of the temperature. Humidity levels over 50 per cent generally cause discomfort for many people, so aim to reduce your pace by 15 to 20 seconds per kilometre to avoid overexertion.

Plan your running route along shaded areas as much as possible, and if the heat becomes unbearable, consider completing half of the run outdoors and the other half on the treadmill.

Winter Training

When it comes to winter training, you have to be physically and mentally prepared for wind chills and icy roads. Everybody has a different tolerance towards the cold, so let your body determine when it is too cold to run outside. Just make sure that you layer up and protect your extremities sufficiently to prevent frostbite. Additionally, cold muscles are more prone to being pulled, so try to warm up sufficiently before you leave the house.

As much as you can plan your training routine based on the weekly weather forecast, you ought to be flexible and creative to accommodate unpredictable weather. On heavy snow days, visibility and running speed are reduced, and staying dry can be difficult, so opt for a short 20-minute outdoor run. If roads appear icy, it is best to take your running indoors. To replicate the outdoors, you can add an incline to your treadmill run and follow an interval training format to keep things challenging.

Being stuck indoors also gives you the opportunity to work on your strength and mobility. Squats, lunges, and single-leg exercises can help strengthen your quadriceps, hamstrings and gluteal muscles to enable you to become a more efficient runner and minimise injury risk. Look towards these bodyweight circuits, leg strengthening exercises, and stability workouts curated by professional runners as an effective complement or alternative to running. 

Winter Training

When it comes to winter training, you have to be physically and mentally prepared for wind chills and icy roads. Everybody has a different tolerance towards the cold, so let your body determine when it is too cold to run outside. Just make sure that you layer up and protect your extremities sufficiently to prevent frostbite. Additionally, cold muscles are more prone to being pulled, so try to warm up sufficiently before you leave the house.

As much as you can plan your training routine based on the weekly weather forecast, you ought to be flexible and creative to accommodate unpredictable weather. On heavy snow days, visibility and running speed are reduced, and staying dry can be difficult, so opt for a short 20-minute outdoor run. If roads appear icy, it is best to take your running indoors. To replicate the outdoors, you can add an incline to your treadmill run and follow an interval training format to keep things challenging.

Being stuck indoors also gives you the opportunity to work on your strength and mobility. Squats, lunges, and single-leg exercises can help strengthen your quadriceps, hamstrings and gluteal muscles to enable you to become a more efficient runner and minimise injury risk. Look towards these bodyweight circuits, leg strengthening exercises, and stability workouts curated by professional runners as an effective complement or alternative to running. 

Rainy Weather

Many runners do not mind running in the rain, as long as there are no signs of lightning or a thunderstorm. If you refuse to be impeded by light showers, ensure that you stay protected with a cap (to keep rain out of your vision) and a lightweight waterproof jacket when you are running.

When paired with thin socks which will not soak up excessive moisture, running shoes designed for the rain can make wet weather training feel more comfortable for your feet. If your running route includes muddy terrain, a pair of trail running shoes will give every stride added grip and traction.

Roads, smooth concrete and steep hills will be slippery in the rain, so be more conservative with your pace. If the rain starts to get heavier during your run, seek shelter and consider doing speed workouts tailored to marathon training instead.

Rainy Weather

Many runners do not mind running in the rain, as long as there are no signs of lightning or a thunderstorm. If you refuse to be impeded by light showers, ensure that you stay protected with a cap (to keep rain out of your vision) and a lightweight waterproof jacket when you are running.

When paired with thin socks which will not soak up excessive moisture, running shoes designed for the rain can make wet weather training feel more comfortable for your feet. If your running route includes muddy terrain, a pair of trail running shoes will give every stride added grip and traction.

Roads, smooth concrete and steep hills will be slippery in the rain, so be more conservative with your pace. If the rain starts to get heavier during your run, seek shelter and consider doing speed workouts tailored to marathon training instead.

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