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If you’re just getting into marathon training, check out this video where I cover all of the information mentioned below in more detail along with other helpful hints that will get you headed in the right direction!

Using a Marathon Program to Reach Your Goal

When you decide you’re going to tackle a marathon, its no small decision. In order to be successful in your marathon training program, you’ll need to take some important first steps to ensure you are ready to begin your training! The following information will help you to make a healthy decisions in your training – remember, while the marathon is a hard event, with proper training, nobody should have to suffer on race day! If you use the correct training program, you can have a safe, enjoyable experience at the first (and every) marathon event you choose to attend!

Successful Training Tips:

Never train more than 4-5 days a week - It is easy to get carried away at the start of your program, but rest is just as important as running in your marathon program. Allowing your body the proper recovery time will do wonders to prevent injury, keep you progressing steadily, and keep you training healthier overall.

Increase Mileage Steadily – Increasing Mileage by more than 10% weekly is a recipe for failure! Studies have shown an increase in injury rates when runners increase their mileage by more than 10% weekly – don’t risk it!

Follow a Program – Having a program to track your progress, give you healthy workouts, and incorporate the right amount of strength training, speed work, and tempo runs will ensure you are getting the most out of every step you take in training. It will also help you commit more fully, keep you from over training, and limit any potential injuries.

Train in the correct heart rate zones – while training, it is incredibly easy to feel like you need to get out and run until you are ragged and sweating profusely. Well, luckily, that is not the case! In order for your training program to work as prescribed, its important that you allow the training days to achieve their intended purposes. This means that on the day that you are training speed work, you run hard and in a high heart rate zone (close to max heart rate), but while you’re doing your medium and long runs, it’s just as important to make sure that your heart rate stays in a healthy aerobic range.

Before you start any marathon training, it is important to:

• Consult a Physician – Never start any exercise program without getting a quick check-up. While you may feel that you are ready to start the training, your body may not entirely agree with you! It is important to consult your doctor about your specific nutrition needs, your current state of health, etc.Here is some more information on training for a marathon healthily.
• Invest in the Proper Equipment – Before diving into your marathon training, it is important to have the right running shoes for your body type. To get the best fit, visit your local running shoe store and they will fit you to a shoe that will accommodate your goals for the marathon.
• Outline Your Goals – Keeping track of progress is an essential part of staying motivated, training healthily, and ultimately finishing your marathon. Log your runs, set attainable milestones, and find your marathon of choice (Sign up for your race as soon as you begin training! This will help keep you motivated and ensure you get a spot in the race).
• Work With a Friend – While some people are self motivated by nature, the vast majority of us do much better if we have someone to hold us accountable. This fact of life holds true in many situations – running included! On those days when you’re feeling worn out and your body doesn’t feel like going on that long run, having a good, supportive companion alongside you can make all the difference! With that being said, however, it is important to choose someone who has a pace/training program similar to yours.
• Use a Well-Structured Program - While it’s tempting to use a free training schedule, it will not teach you the correct paces, heart rates, and intensities to run at. Being told to “Run 30 Minutes” can mean a variety of things – is it 30 minutes of intervals? 30 minutes at a slow recovery pace? 30 minutes at race pace? These are crucial bits of information that will allow you to truly get the most out of your training. If you are currently following a program that simply gives times or mileage to follow, we highly recommend that you switch to a professional program that will allow you to train more healthily and efficiently, which will allow for an all around better experience.

If you are ready to learn more about marathon training and a professional program that will allow you to achieve all of your marathon goals, click the link below and watch the free presentation that follows that will help get you headed in the right direction!