Tips for Training for a Marathon
Written By Raya Lepper
Introduction
Training for a marathon is both a physical and mental challenge. Whether you’re running your first 26.2 miles or returning to pursue a new goal, marathon training requires patience, structure, and consistency. A solid plan gradually builds mileage, incorporates strength work to help prevent injury, prioritizes fueling and recovery, and prepares you mentally for race day. These tips apply to both first-time and experienced marathon runners looking to train smarter and race stronger.
1. Set Clear Goals
Decide whether your goal is to finish comfortably, achieve a target time, or qualify for a race.
Example: My goal is to finish under six hours since this is my first marathon, and that is the race’s cut-off time.
Choose a realistic goal based on your current fitness level.
Example: I can run a half-marathon in about two hours, but I will not set a four-hour marathon goal. Holding that pace for twice the distance isn’t realistic for me. I plan to slow down, hydrate, fuel, possibly walk briefly, and give myself grace.
Pick a marathon date that allows enough training time.
First-time runners should give themselves at least three months to train. I am giving myself seven months, since I have run half marathons before.
Once your goals are set, you can begin planning how to achieve them.
2. Follow a Structured Training Plan
Use a training plan appropriate for your experience level (beginner, intermediate, or advanced).
Increase mileage gradually and intentionally.
Seek guidance from a coach, seasoned runner, or running group if needed.
Remember that everyone trains differently—pace, distance, and schedule do not need to match anyone else’s.
If you need to slow down, listen to your body.
Follow a plan that spans 16–20 weeks to allow for steady progress.
Balance mileage increases with scheduled recovery and rest days.
With a plan in place, the next step is executing it wisely.
3. Build Mileage Gradually
Increase weekly mileage slowly to reduce injury risk.
Warm up before runs and cool down afterward.
Address small aches early rather than pushing through pain.
Rotate running shoes to reduce repetitive stress.
Include mobility work such as stretching or foam rolling.
Follow the general “10% rule” when increasing distance.
Prioritize long runs as a key component of marathon training.
The goal is to increase distance safely without injuring yourself.
4. Run Long Runs the Smart Way
·Schedule long runs once per week.
·Run long runs at an easy, conversational pace.
Pace your long run—this is not a sprint.
Practice fueling and hydration during long runs.
Carbohydrates are essential for long-distance running.
Replenish fluids and electrolytes, especially when sweating heavily.
Avoid foods that may cause gastrointestinal issues.
Long runs are only one part of training—you do not need (and should not) run long distances every time you run.
5. Include Speed and Quality Workouts
Add tempo runs to improve endurance.
Incorporate interval workouts to improve speed and efficiency.
Avoid scheduling hard workouts on back-to-back days.
Speed work builds fitness, but proper rest is necessary for muscles to recover and improve.
6. Prioritize Rest and Recovery
Schedule at least one full rest day per week.
Watch for warning signs such as ongoing soreness, fatigue, or lack of motivation.
Use easy runs and recovery weeks to reset your body.
Rest is just as important as building running endurance.
7. Strength Train and Cross Train
Include strength training 2–3 times per week.
Focus on the core, hips, glutes, and leg stability.
Use cross-training (cycling, swimming, yoga) to reduce impact and support overall fitness.
Strength training, like running, should be supported by proper fueling.
8. Fuel Your Body Properly
Eat a balanced diet with enough carbohydrates to support training.
Eat carbohydrates before long or hard runs.
Consume protein after runs to aid recovery.
Pay attention to sodium intake, especially during long or hot runs.
Stay hydrated throughout training.
Practice race-day nutrition well before the marathon.
Fueling prepares your body for performance—but gear matters too.
9. Invest in Proper Gear
Choose running shoes suited to your gait, mileage, and training load.
Avoid introducing new gear on race day.
Wear moisture-wicking clothing to prevent chafing.
26.2 miles is a long distance to be uncomfortable. Test your gear in training and remember to be kind to yourself—both physically and mentally.
10. Mentally Prepare
Prepare mentally for long runs and challenging moments.
Practice patience early in runs.
Break the race into smaller, manageable segments.
Practice positive self-talk and visualization.
Visualize overcoming late-race fatigue.
Have a mantra ready, especially for miles 18–23.
Mental toughness often determines how strong you finish when your body feels tired.
11. Taper Before Race Day
Reduce mileage during the final 2–3 weeks before the race.
Keep short, easy runs to stay loose.
Focus on rest, sleep, and nutrition.
You want to arrive on race day rested, not burned out.
12. Race Day Tips
Arrive early and stick to your planned pace.
Start slower than you think you should.
Trust your training and enjoy the experience.
Common Marathon Training Mistakes to Avoid
Increasing mileage too quickly
Skipping rest days
Running every run too fast
Trying new shoes or nutrition on race day
Conclusion
Marathon training isn’t about perfect weeks or flawless runs—it’s about consistency, listening to your body, and adapting when things don’t go as planned. Trust the process, respect recovery, and remember that crossing the finish line—no matter the time—is a meaningful accomplishment worth celebrating.