Have you ever stood on the sidelines of the Boston or New York City Marathons and wondered how in the world those people could run 26.2 miles without collapsing in exhaustion after mile 10? You're not alone.
It takes some serious mental and physical endurance to just finish a full marathon. We won't even get into what you'd have to do to win it. Finishing the marathon will be reward enough, trust us.
First, you have to be pretty healthy. Anyone interested in running a marathon should really consult his or her doctor before embarking on the mission. The training will put a lot of stress on your body and you want to be sure that you'll be able to handle it.
It would also be helpful if you've been exercising on a regular basis. It doesn't matter if you're 17, 30, 50 or 80 - if you exercise at least three days a week for a minimum of 30 minutes, you're in good condition to start training. If you've been neglectful in that department, just know that you'll be extending your training regime, thus putting your marathon goals off to a more distant deadline. Oh, and if you have a pack a day habit, marathon training will be challenging to say the least.
It may be helpful if you try running some 5 or 10K races to get yourself into the running groove and used to the momentum of race running. Either way, before you begin your marathon training, choose a marathon you plan on running in. That marathon should be at least 16 weeks after you begin your training.
You'll need a good pair of running shoes and a strong mind once you embark on this training regime. Remember, it's mind over matter when it comes to distractions like thirst, fatigue and boredom. It's not usually recommended you listen to an Iiod or MP3 player while road running. You'll have to just sing your favorite tunes in your head.
You'll want to start incorporating one long run each week. Divide out the miles you'll run each week by creating a mileage goal for the single week. The mileage goals should increase as the weeks progress. Make sure you build in rest days, at least one to three days a week, as well, so your muscles can rejuvenate. Three weeks before the marathon, you should be running a long run of 20 miles.
For a training schedule to help you reach your goals, check out Runner's World. The magazine offers training plans for both half and full marathons.