If you are a beginner marathoner then
there are few tips you should take on board before starting training
for your marathon.
As a beginner, the first exercise should
be
to spend some time visualizing what it is you want to achieve from your
race. For some it will be to cross the finish line. For others it may
be to break a time barrier such as the 4 hour barrier or the 3 hour
barriers. However, for other’s still it may be to lose 10
pounds
before the race.
Whatever it is you want to achieve as a
novice marathoner, it is this visualization that will get you through
the months of training you are about to put in to finishing your
marathon.
Before you start training however, you
should consult with your doctor or medical professional to see whether
training for and competing in a marathon is right for your current
levels of fitness.
If you get the go ahead from your medical
professional that it would be a good idea to train for and compete in a
marathon then you should ideally set the date you want to run your
marathon and then work backwards from there. The training period will
depend on your current levels of fitness but you should allow between
3-6 months before your marathon in order to prepare and train.
Now, what most novice and beginner
marathoners try to do is train too hard at the start of their marathon
preparation. The reason for this is that you are probably enthusiastic
at the start about finishing a marathon, however if you put in too much
in the early stages then you motivation could drop off in the next
couple of weeks or months. The best way for a beginner to start
training for a marathon is to start out slow and build up your weekly
miles until you peak 3-4 weeks before your marathon.
The other trap of training too many miles
in
the early stages of your marathon preparation is that you will also run
the risk of developing injuries. The reason for this is that as a
beginner, your muscles are not used to training long distances. If you
over-train then something is likely to give and this results in a
frustrating injury that can set your marathon preparation back weeks if
not months, depending on the severity of your injury.
That is why it is good to follow a
marathon training program that is designed specifically for a beginner
marathoner.
A training program should contain enough
rest days in your sessions so that you avoid ever getting injured. This
is what beginner and novice marathon runners forget. It sounds logical
to train as much as you can before a marathon, however doing so does
not allow your body to recover sufficiently. The marathon training
program that you follow should have enough rest days to allow your
muscles to recover properly.
Not only will you be more at risk of
developing injuries if you don’t have enough rest between
training sessions, but your body will also start to become fatigued and
lethargic if you continue to train without giving yourself sufficient
rest.
Another aspect you should look at if this
is
your first marathon is your nutrition. Ideally you should make sure you
are eating enough calories to cover the energy that you will be
expending throughout your training sessions. You should also aim to
have an adequate intake of vitamins and minerals in the lead up to your
race so that your body does not become depleted. The way to do this is
to make sure you have a well-balanced diet and to supplement your diet
with multi-vitamins if you feel that your diet is lacking.
Following these general
guidelines should
put you in good stead during your training sessions if you are a
beginner marathoner. Of course, you can find more targeted information
in the Marathon Bible e-book available on this website.