Habio Blog
How to Train for a Marathon: 8 Motivating Tips to Run Your First Marathon
Running a marathon is one of the most popular personal challenges people are taking on. But how long does it take to train for a marathon? Habio gives the answer.
What is a marathon?
A marathon is a running event with a distance of 42km. The majority of marathons take place on closed-down roads and are run as a traditional annual event, a charity event, or as a community-building event. People run marathons for a variety of reasons, from raising awareness of a cause to simply challenging their bodies to run such a long race.
How long does it take to run a marathon?
Average marathon pace
The average runner will finish a marathon in 4 to 5 hours. Many runners, especially during their first marathon, will walk part of the race, which will increase their finish time to be 6 to 7 hours. Finishing a marathon alone is a huge achievement, even if it takes you several hours longer than the average person.
World record time
The world record pace for a marathon is around 2 hours for both men and women. Runners often train for the majority of their lives to achieve these fast marathon finishes. Many of the top world record holders are Olympians or professional athletes.
How long should you train for a marathon?
How long it takes you to train for a marathon will depend on how long you have been running. Even a beginner runner can run a marathon if they give themselves enough time to prepare. A beginner runner should allow at least 6 months to train to run a marathon. A more experienced runner may only need 3 to 4 months to prepare for a marathon. You should consult with your doctor before starting a rigorous marathon training regime as you may have health complications that make training for a marathon the traditional way unadvisable.
8 exceptional tips on how to train for a marathon (and not give up)
1. Get a trainer and a pacemaker
A professional trainer and a quality pacemaker will make all the difference in your marathon training. When you train for a marathon with a professional, you'll have more personalized advice and access to a personalized routine. The pacemaker will help you keep track of your progress. This will help you stay motivated even on days when you don't feel like running.
2. Create a strict and detailed running plan
Your running plan will vary based on your current skill level and how long you have to prepare for the marathon. Above all, make sure you stick to your running plan as closely as possible. Skipping days will lessen the chance that you will be completely prepared by the time you need to run your marathon. If you must skip days because you are sick or because of life issues, make sure you return to your running plan as soon as you can.
3. Start sufficiently in advance
Even if you have been running for years, training for a marathon can take a serious amount of time. Make sure you start training for your marathon well in advance. The more time you give yourself to train toward the marathon, the easier it will be for you to train your body to go the distance. If you start preparing for your marathon at least half a year in advance, you give yourself enough time to build endurance.
4. Include recovery time into your plan
Make sure that you include plenty of time for your muscles to recover between training runs. When training for a marathon, it can be tempting to try and fit a run in every day. However, your muscles need time to rest. Adding at least one or two rest days per week will allow your muscles time to rest and recover and make your training more effective in the long term. If you try to push yourself too hard, it will backfire. Make sure you have plenty of recovery time throughout your marathon training plan, even if you started too close to the marathon itself and cannot train for a full six-month period. Trying to cram too many runs into a short time may cause your body to end up in worse shape overall due to the risk of injuries.
5. Know how to fuel yourself during a run
When you run a long-distance marathon, it helps to know how to fuel your body before, during, and after your run. To start, you need plenty of water and drinks with electrolytes. Most common sports drink brands contain electrolytes that help you stay hydrated. Additionally, smart protein-heavy snacks can help give you a burst of energy during your run. Stay away from carb-heavy meals the morning of a run, especially the morning of your marathon run.
6. Support yourself mentally and think positive
Long-distance marathon running is a challenge both mentally and physically. Make sure you support yourself mentally before and during your run. Sometimes, you will not feel like going on your training runs due to other events that may be happening in your life, or you may feel tired and need a break. Be kind to yourself and encourage your growth. As a runner, you put more work into making yourself better every day. Appreciate your hard work and support yourself rather than letting yourself feel down.
7. Buy professional running shoes and sportswear
The type of gear you wear when you run is very important. Buying professional running shoes and sportswear will help you feel more confident and help prevent damage to your feet. Running in improper shoes can do serious long-term damage to your feet. Make sure you get fitted for a proper pair of running shoes before you start doing any serious marathon training.
8. Do weight lifting to strengthen your muscles
After all your running efforts, you will want to add in strength training to make your routine most effective. By doing strength training, especially focused on your legs, you can build endurance and muscle. This will make it easier to train more effectively and run for longer periods. Adding a varied strength training routine will not only increase your endurance, muscle mass, and stamina, but it will help you feel better during your runs.
Running a marathon is an achievement
Regardless of how you train or how long it takes you to get marathon-ready, learning how to run a marathon is a huge achievement. Not everyone can run a marathon! By taking the time out of your busy day-to-day schedule to add a marathon training routine into your life, you are committing to your health and your fitness. Be proud of the work you put in toward running a marathon, even if your final time isn't as fast as you would like. Over time, as you run more marathons, your speed and final time will improve!
Related Articles