Most runners view running a marathon as the ultimate distance running challenge. Completing a marathon is an accomplishment that only a very small percentage of people can match. Completing the marathon requires proper training.
Training for a Marathon
Weekly long runs form the backbone of marathon training programs. Runners who complete at least one 20 mile long training run and work up to about 50 total miles per week can usually finish a marathon.
Runners starting marathon training should start their weekly long runs at the same distance as their longest run to date. Then slowly increase the distance of the long run as well as the total weekly mileage by no more than about 10% per week.
Increasing the length of the long run every week is not a good idea. Runners feeling stale in their training benefit from an occasional shorter weekly long run. Older runners especially need more recovery time between long runs and may benefit from running very long runs only every other week.
Avoid Over Training
Most running injuries are overuse injuries resulting from over training. Runners need to listen to their bodies. That continual nagging pain may signal the onset of an overuse injury. To avoid such injuries, runners should schedule adequate recovery time in their training programs.
Always take at least one day a week off. If a nagging pain feels like an injury coming, rest a few days. Marathon runners don't like skipping runs, but a few rest days before an injury becomes severe can prevent the need to miss a few weeks of training from an overuse injury.
Marathoners should also allow enough time in their training schedules to taper before the marathon. After building to a high mileage level, runners should gradually decrease their mileage the last few weeks before the marathon. Don't run for a day or two before the marathon. Start the race well rested and eager to run.
The Morning of the Marathon
Runners often don't sleep well the night before the marathon. Anticipation induces insomnia. It won't hurt otherwise well rested runners. Rise well before the race starting time. Walking and gentle stretching helps loosen leg muscles, but average marathoners don't need warm-up runs. Running the first mile or two slowly suffices.
Running a Marathon
Seeing long lines of runners ahead of them, but not behind them, beginning marathoners are tempted to start running fast. Resist this temptation. Experienced marathoners know the pace they can maintain. Less experienced marathoners should run slowly. Err on the side of caution. It is better to run the last six miles at a faster pace and finish strong than to risk hitting the wall and barely surviving the last six miles.
Hitting the Wall
Marathon runners often hit the wall at about 20 miles. The body runs out of glycogen for fuel and must use less efficient fat burning for fuel. The muscles must however learn to burn fat efficiently. The only way muscles can do so is on long runs, hence the weekly long training runs.
Runners hitting the wall must dig deep to finish the last 6 miles. Walk or even crawl if necessary, but keep moving forward. Persevere! That's why few claim marathons are easy.
Recovery from the Marathon
After completing the marathon, runners should allow their bodies time to recuperate from the hard effort by running only easy runs for a few weeks. A common rule of thumb is to allow an easy day for each mile raced. That works out to about a month for the marathon.
It requires desire and perseverance, but with proper training nearly anyone can finish a marathon. Good Luck!
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