So you want to run a marathon. That’s a big goal- and a good one, too! Before you lace up your running shoes and take off, it’s important to learn how to train for a marathon. If you’re a beginner, this is especially essential.
For starters, don’t be fooled into thinking that the only training you need is on the track or the sidewalk in your neighborhood. Serious runners spend time at the gym for good reason!
Here’s what you need to know to train like a champion.
Marathon Basics
About 0.5 percent of people in the U.S. have run a marathon. That makes running a marathon quite the accomplishment! People all over the world are drawn to watch, cheer, and participate in marathons because the events are so inspirational.
Length: 26.2 miles long
Time: 2-8 hours depending on pace and number of stops for food/drink/the bathroom
Fitness Level: Beginner to expert
Training Time: 16-20 weeks for those with some running experience
Where: All over the world in cities and towns
When: Often in spring or fall due to cooler weather
Starting from Scratch
If you’re new to running, a 5k or a “Mini” are shorter runs you may want to consider completing first. However, beginner runners can still participate in full marathons if given enough time to train properly. Whether you’re totally new to running or just new to marathons, these tips can help you get started:
- Plan to run four times a week
- Never skip a run, even if you have to move at a slower pace to get one in
- Rest between running days to give your muscles time to recover
- Wear shoes and clothing that can handle sweat and offer strong support
- Learn about the nutrients you need and stick to a runner's diet
- Practice a proper running form to avoid strain
- Always stretch to prevent injury
- Find and follow a marathon training plan
- Cross train with weight lifting, HIIT, or other forms of exercise at the gym
How to Balance Gym Time and Outdoor Runs
When you run a marathon, you work your heart, your lungs, your legs, and all of the muscles that support your stability. To gain the strength and endurance to support all these aspects of running, you need to cross train. That’s why most people training for a marathon balance outdoor practice runs with indoor gym training.
Since it’s recommended that you run 4 multiple times each week, get in strength training plus alternative cardio, AND still get plenty of rest, it’s wise to schedule:
- 4 days of running with time to rest and sleep a lot afterward
- 2 days of alternative cardio with strength training (think: the elliptical plus leg presses and other weight-based moves)
- 1 day of nothing but rest
Be sure to switch up what you do at the gym so your running muscles are continually challenged. This helps with endurance and multi-faceted strength.
Why You’re Training at All
There’s no doubt that this worthy goal is also tough! Stay motivated as you train by remembering the reasons why you’re striving for this:
- You want to overcome the challenge
- You want to get in better shape
- You’re having fun with a buddy or group
- You like to run and want to push yourself
- You know running helps with weight loss
Whatever your reason, we’re behind you 100%! Our FREE 30-Minute HIIT Guide is one way we want to support you on your gym days throughout your marathon training.
Gold’s Gym SoCal is an association of separate clubs—click here for info.
