Beginners Marathon Basics
One question I commonly get from runners who are wanting to take their running to the next level is how do I undertake training for a marathon. For beginners training for a marathon is done the same way it is done for advanced runners. Below are some basics that cover marathon training for beginners.
Marathon training, for beginners can be an extremely fun hobby, but also one that is taxing on the body. Below I have compiled a few basics of moving through a marathon training program.
All training schedules start at different levels of total weekly mileage. Many begin with a long run distance of 5 miles, other with 15. You need to ascertain your fitness level and how many miles you can comfortably cover before beginning any one particular program. This is the first, and most important step.
Nutritional concerns are next on the list. You will burn thousands of extra calories per week while training for a marathon and you need to replace and replenish these calories with good, wholesome food. It's important to consume around four hundred grams of carbs and at least one gram of protein for every pound in body weight.
Water is a crucial part of training. You need to stay hydrated to optimal levels. Maintain a good balance in hydration also requires you to add some extra salt to your diet. Have a physician monitor you blood pressure as this can be good indication of over or under hydrating.
Resist the temptation to run too fast; especially on your longer runs. To properly complete a marathon training program you will need to run high mileage weeks and this is hard to do if you're too sore from running fast. Keep a slow pace on all your runs.
Tapering in the final weeks of your training is also vital. You only want to run about half of your normal weekly mileage in the final two weeks of training. This includes cutting your long run from 20 miles to no more than ten.
After your marathon you will most likely need at least three weeks to recover. Take the time you need. Running this distance is tough on your body so take ample time to recover from the race. It may take ups to three weeks for you to return to running as normal.
Below are few more sites you can check out for some additional running and marathon training resources. It's our hope these preceding tips will help you on your marathon journey.
Marathon training, for beginners can be an extremely fun hobby, but also one that is taxing on the body. Below I have compiled a few basics of moving through a marathon training program.
All training schedules start at different levels of total weekly mileage. Many begin with a long run distance of 5 miles, other with 15. You need to ascertain your fitness level and how many miles you can comfortably cover before beginning any one particular program. This is the first, and most important step.
Nutritional concerns are next on the list. You will burn thousands of extra calories per week while training for a marathon and you need to replace and replenish these calories with good, wholesome food. It's important to consume around four hundred grams of carbs and at least one gram of protein for every pound in body weight.
Water is a crucial part of training. You need to stay hydrated to optimal levels. Maintain a good balance in hydration also requires you to add some extra salt to your diet. Have a physician monitor you blood pressure as this can be good indication of over or under hydrating.
Resist the temptation to run too fast; especially on your longer runs. To properly complete a marathon training program you will need to run high mileage weeks and this is hard to do if you're too sore from running fast. Keep a slow pace on all your runs.
Tapering in the final weeks of your training is also vital. You only want to run about half of your normal weekly mileage in the final two weeks of training. This includes cutting your long run from 20 miles to no more than ten.
After your marathon you will most likely need at least three weeks to recover. Take the time you need. Running this distance is tough on your body so take ample time to recover from the race. It may take ups to three weeks for you to return to running as normal.
Below are few more sites you can check out for some additional running and marathon training resources. It's our hope these preceding tips will help you on your marathon journey.
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