How To Prepare for a Marathon
Preparing for a marathon can be daunting, especially if it’s your first race. Between the training plan, diet, and choosing the right shoes and equipment, there’s a lot to consider. We’re here to help. Our beginner’s guide is full of marathon training tips to set you up for success. It includes a detailed, 20-week marathon training plan with explanations and tips for key workouts like long runs, easy runs, and speedwork. We’ve also included tips for planning your marathon outfit and some advice on proper diet and nutrition. Read on to learn how to prepare for a marathon.
Marathon training plan for beginners
When determining how to prepare for a marathon, training is the first–and arguably most important–thing to consider. Our example marathon training plan is 20 weeks long. The first eight weeks make up the base mileage phase, where your main focus will be gradually building up your mileage. In weeks nine through 16, you’ll incorporate speedwork and strength training while continuing to build up your long runs. The final phase starts with your longest training run during week 17. You’ll spend the last three weeks tapering down your mileage to prepare for race day at the end of week 20.
If you don’t have time for the full 20-week marathon training plan, there are a few ways to customize the plan. One option is to shorten the base mileage phase. Reducing the phase to four or six weeks will ensure you still have enough time to gradually build up your long runs, but remember that your peak mileage will be shorter than the full 20-week plan. For the complete breakdown, check out our 20-week marathon training guide:
HOKA-20-Week-Marathon-Training-Plan
Another option is to shorten the second phase. In that case, you can combine some easy runs or replace a few rest days with speedwork or strength training.
What are long runs?
Long runs are extended-distance, slow-paced runs. They’re designed to build up your body’s endurance and improve your cardiovascular fitness. Long runs are a key piece of a marathon training plan since they prepare your body for the physical and mental challenges of running marathon distances. In our plan, long runs range from four to 20 miles.
What are easy runs?
An easy run is a low-intensity, short-distance run performed at a comfortable pace. The goal of an easy run is to build mileage without over-exerting your body. Easy runs make up most of the mileage in our training plan and range from three to eight miles.
What are tempo runs?
Tempo runs improve speed and endurance by building up your body’s lactate threshold. The lactate threshold is the point at which your body can no longer remove lactic acid as quickly as it builds up in the bloodstream, causing fatigue. Tempo runs require running at a continuous, challenging pace.
Determining your tempo pace depends on the distance you’re training for. For a marathon, shoot for a pace 30 seconds slower per mile than your 10K race pace.
What’s speedwork?
Speedwork typically consists of short, high-intensity intervals followed by recovery periods. It helps your running speed and aerobic capacity and is also a great way to break up the monotony of marathon training. Here are a few speed training workouts to try:
Intervals
Interval training is relatively simple. You start with a warm-up, then alternate between fast intervals and slower recovery periods. An example might be a five-minute warm up followed by a one-minute sprint and a two-minute recovery jog.
What’s strength training?
Strength training is an important piece of marathon prep. It can help you run faster and longer and reduce the risk of injury. For marathon training, strength training sessions should consist of four sets of four squats at 80% of maximum oxygen capacity. Maximal strength training has been shown to have an impact on running economy, which is very important for distance running. To get the most out of this training, you’ll want to complete 2 to 3 sessions per week.
What’s cross-training?
Cross-training consists of exercises other than running that help improve overall fitness and reduce injury risk while giving you a mental break from running.
Activities like cycling and swimming are perfect for cross-training because they help build endurance and leg strength without the impact of running. Exercises that help with flexibility and core strength, like yoga and pilates, are also great. Cross-training is meant to give you a break from running while still improving your fitness, so find a set of exercises that works for you.
Invest in marathon gear
Another key part of marathon prep is investing in proper marathon gear. Small adjustments, like the right shoes, can significantly impact performance.
Marathon Clothing
Choosing a comfortable marathon outfit is essential. Marathon clothing should be comfortable and suit your running style. Combine breathable tops like the Airolite Run Tank (men’s and women’s) and Airolite Short Sleeve Top (men’s and women’s) with comfortable shorts like the women’s Glide 4″ or men’s Glide 7″. If you’re looking for a tighter, supportive fit, consider options like the women’s Novafly 6” Knit Short and Race Day Bra or the men’s Novafly Half Tight.
Marathon Shoes
Good marathon training shoes are pairs like the men’s and women’s Mach X 2. The Mach X 2 combines the support and comfort of an everyday running and training shoe with race-day performance inspired by the Cielo X1. It sports a breathable woven upper, supportive PEBA foam in the midsole, and a Pebax® Rnew® plate for propulsion. They’re especially good for speedwork and tempo runs.
While you can use a shoe like the Mach X 2 for the entire training program, it’s worth considering adding a second pair to your training rotation. You’ll be running a ton of miles, and you risk wearing your shoes out if you stick to a single pair. For long and easy runs, a pair of everyday running shoes like the men’s and women’s Clifton 9 is a good option. They’re light and comfortable, ideal for everyday miles.
The best marathon shoes are styles like the HOKA Cielo X1 2.0. The Cielo X1 2.0 is HOKA’s pinnacle race-day shoe. It’s built for speed and provides the highest energy return of any HOKA shoe to date. You’ll want these for race day, but make sure to run in them a few times in the six weeks before race day, ideally on a tempo or long run. You want to break them in and identify any potential problems prior to race day.
Rest days are an extremely important part of marathon training. They give your body a chance to recover and build strength, and help to avoid overtraining and possible injury. On rest days, give your feet a break in the Ora Recovery Slide 3. They’re cushioned, supportive, and perfect for the day after a long run.
Marathon Accessories
Accessories are an important part of every marathon outfit. Focus on accessories that use moisture-wicking materials. They’ll draw sweat away from the body, keeping you dry. Socks like the No-Show Run Sock and Crew Run Sock will keep your feet dry, while the Knee-High Run Sock supports circulation. Other accessories like the Airolite Arm Sleeves can protect your body from the sun.
Fuel with food and water
One of our best tips for marathon training is to stay hydrated and eat nutritious foods that can fuel your workouts throughout the entire training period. Our guide is a great place to start for detailed information on diet and nutrition for runners and can help you create a marathon meal plan. But here are a few tips for marathon training specifically:
- Make sure to drink plenty of water throughout the day. According to the University of California San Francisco, a good rule to follow while running is to drink before you feel thirsty. If you feel thirsty, you’re already dehydrated.
- While training, add more protein to your diet and space out meals with snacks like nuts and fruit.
- According to the Cleveland Clinic, you should stick with a relatively bland meal and focus on carbohydrates, like whole grains.. Adding new foods could cause gastrointestinal distress.
- During the race, energy gels are a good option for refueling. According to the Cleveland Clinic, they are “…Simple to consume, not filling and easily digestible.” They’re a great source of carbohydrates and pack a lot of them in a small package. Plan to consume 30 to 60 grams of carbs per hour while running. Make sure to practice this during long runs.
Training for a race like this takes a lot of time and effort, and it pays to know how to prepare for a marathon. Marathon training can be hard for veterans, so be prepared to train hard until race day. With the right plan and marathon training tips, you’ll be ready.
FLY HUMAN FLY.