Marathon Training Tips for Beginners

Training for your first marathon can be a daunting task, from dedicating time to exercising to getting adequate nutrition and more. Cooper Fitness Center Cardiovascular Pro Jonny Wright shares tips for training for a marathon to ensure you are prepared for race day.

Creating a training plan
Working toward crossing the finish line of your first marathon is an exciting and rewarding journey—one Wright says most anyone can accomplish with a little hard work. There are many aspects that come into play when training for a marathon—running, cross-training, nutrition, rest and more—and creating a training plan is the first step.

“I always recommend working with a professional when training for something new,” says Wright. A professional fitness trainer can help create a training plan right for you based on your current level of fitness. “Training for a marathon can take anywhere from six to eight months,” says Wright. If you’re an active person and exercise frequently, you’ll likely be prepared closer to the six month mark. But if you’re new to fitness, it could take closer to eight months to a year to be fully prepared. “There is a misconception that if you want to train for a marathon, you should start with a 5K, but in my opinion, these are two completely different races. So if your goal is a marathon, set up a training plan for a marathon,” says Wright.

No one training plan works for every person. Your plan should be customized based on your goal with the race and fitness level. Many popular and effective training plans are available on the internet such as the couch to marathon training plan. Starting with one of these plans and modifying it for yourself—with guidance from a fitness professional—is a great place to start.

“Something else I recommend is creating a checklist of what you want to achieve during your training,” says Wright. This list could include things such as:

• Nutrition goals
• Recovery strategies
• Intensity and pace goals

Creating a list will help you get the most out of training and ensure you are well prepared for the day of the event.

Cardio, strength and recovery
Training for a marathon is more than running. In fact, Wright says, “Running is just a small portion of training for a marathon. Training should be progressive and as you advance, the ratio of running to strength training to recovery will differ.” Focusing on what will keep you healthy—physically and mentally—is so important. Low-impact strength training and cross-training should be included at least twice a week. Cross-training can include swimming, cycling, using the elliptical and even yoga. “Anything you can do to support the process of keeping yourself healthy while training will reduce your risk of injury and help you advance,” says Wright.

If you are new to running, the best place to start is low and slow, building your distance and time over the course of your training. “You should first get your body used to moving,” says Wright. “Week one of training for someone completely new to running may look like running for a minute, walking for a minute and then repeating several times.” Incorporating cross-training methods mentioned above will help build strength and stamina and prevent injury.

If you’re training in the colder months or the weather isn’t conducive to running outside, running on a treadmill is a good alternative. “Treadmills can be very beneficial from a fitness standpoint,” says Wright. “You can have a set pace on the treadmill which will help you develop endurance and speed. The only downside is mechanically the treadmill takes away the back half of your stride since it is moving for you—unlike the road outside.” Running outside is more like an actual race but if you must substitute an outdoor workout for an indoor one, you still reap the benefits.

Nutrition
Nutrition should be a part of your training plan and is just as important as the physical aspect. Your body needs the proper fuel to get you through a long-distance race so nourishing your body properly is essential. “Endurance athletes typically strive to consume more healthy fats since the body uses fat as its fuel,” says Wright. Meeting with a registered dietitian nutritionist can help you determine which foods you should consume while training for your marathon. A dietitian can also give suggestions for proper hydration and race-day meals and snacks.

Wright says, “It can be easy to get caught up in the running portion of training but it’s important to remember the small things, too—nutrition, cross-training, recovery, hydration.” Each of these components will set you up for a successful race day.

Race day
In the last few weeks leading up to your race, Wright says there are two tapered training approaches you can take to ensure you are fresh and feeling your best on the day of the event.

1. Decrease volume (distance), keep intensity (pace) the same
2. Keep volume (distance) the same, decrease intensity (pace)

Someone striving for a quick race time may want to keep the intensity of their training the same while someone just wanting to cross the finish line may want to keep the volume of their training the same. “Both approaches are effective in the weeks leading up to your race,” says Wright. “Each will help you feel your best on race day and cross the finish line.”

Wright provides his top three tips for the day of your race:

1. Create and stick to a race day plan. Don’t let anyone influence your race or what your day looks like. You’ve spent six-plus months training for this day, so make the most of it by staying true to your plan.
2. Give yourself plenty of time to check in, warm up and familiarize yourself with the race. Introduce yourself to people in your pace group and find a friend.
3. Have fun! Remember, running a marathon is an experience—your experience—and you should enjoy it.

Post-race recovery
Completing 26.2 miles is no easy task and it’s important to take care of your body after the race. “Post-race recovery is different for everyone but you should eat a decent meal within 45 minutes after finishing your race and replenish your fluids throughout the rest of your day,” says Wright. Heat therapies such as a hot tub, steam room or a dry sauna can also help you recover after your race by allowing your muscles to dilate, increasing blood flow. Opening up your muscles allows you to work on mobility and flexibility through stretching.

Training for a marathon doesn’t have to be overwhelming. While there are many components to consider when taking on such a large race, working with professionals experienced in cardiovascular training and nutrition will help your race be successful. For more information on cardiovascular training or to schedule a session with Jonny Wright, visit the Cooper Fitness Center website or call 972.560.5448.