Beginner Marathon Training

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.

Marathon Passing | Marathon Trainers | Marathon Recovery

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