Why choose to run a marathon? Several reasons can lead you to this challenge, a challenge with a friend, a need for accomplishment and personal challenge, a logical increase in race distances, discover a city differently ...
In any case, know that each runner experiences personal pride when the finish line is crossed
Know that finishing a marathon is demanding on the physical/muscular and mental level, but it's within the reach of many people if you follow few rules, if you start to prepare yourself early enough and that if you prepare enough.
Regardless of your level, the most important point is to have enough time and motivation to devote to the training.
Which runner are you ?
Depending on your background as a runner or sportsperson, you will need to plan more or less progressive training:
- If you have almost never run, you do not run regularly and you are not athletic, plan a very gradual period before running your marathon. 1 year of exercise, weight loss if necessary and preparation for the marathon seems to be necessary.
- If you run fairly regularly (about once a week) or play sports regularly, allow around 6/8 months to prepare before participating in a marathon.
- If you run regularly approximately 2 times a week, a preparation of 4/6 months will serve to increase the number of kilometers before participating in a marathon while limiting the risk of injuries.
- If you are already used to run 3 or more times a week, allow about 2/3 months to prepare before participating in a marathon.
Tips before signing up
That's it, you know you want to run a marathon, take a few more moments before finalizing your registration:
- According to your runner profile above, is the date of the marathon you have chosen far enough to give you time to prepare properly ?
- Do you think that you will maintain your motivation to follow a training plan which can be energy and time consuming.
- Do you not currently have a small injury which could worsen with the training load which will increase?
If these last tips comfort you with your desire, all you have to do is register and prepare to become a marathoner.
What about nutrition ?
Obviously nutrition is a very important part of training. It's imperative that the daily intakes cover your needs, but not too much either. If you are overweight, I advise you to adapt your diet so that with sport, you can slowly lose few kilograms.
In the important recommendations:
- Pay attention to your sugar consumption, the excess sugar is stored in the fatty tissues.
- Vary your diet with fruits, vegetables, proteins, and carbohydrates with a low glycemic index.
- Depending on the time of day when you train, try to have had your last meal at least 3 or 4 hours before.
I also advise you to take spirulina tablets after each hard workout (Interval training, long run).
Recovery is much better with the help of spirulina which reduces the general fatigue linked to the preparation.
- Increase the running time by 5 min with each new training to reach at least 45 min.
- Then, when the 45-minute runs are easier and you're no longer need to walk, try to gradually increase to 1 hour.
- Remember to do a little less every 4 weeks to give your body time to strengthen thanks to overcompensation.
- When you've been running for 6/7 months, it will be time to think about the marathon. The most important thing to finish a marathon is to train your body for the race duration by doing long run sessions. Ditto that at the beginning, gradually increase the duration of your long run.
- It's important to do "preparatory" races to know how it's going and also to know your abilities and estimate (even if it is not the priority) the time that you can aim for the marathon. You will have to plan a 10 km and also a half-marathon. Look on the internet, you will inevitably find an event not too far from you as the race calendar is quite full.
- Bart Yasso's 800m test roughly estimates a possible time on a marathon. If it's your first, keep as your first objective only the desire to finish it.
- Start preparing for the marathon at least 3 months before the date. Ideally you should run at least 2 times a week. A short interval workouts every 15 days and a long interval workouts alternating with the short one every 15 days and especially a long run.
- Since you are used to run once a week (45 minutes would be good), your goal will be to slowly increase the duration to around 1 hour per training.
- Increase the running time by 5 min with each new training to reach 1 hour.
- Then, when the one hour runs are easier, try to run 2 times a week.
- Remember to do a little less every 4 weeks to give your body time to strengthen thanks to overcompensation.
- When 3/4 months will be passed, it will be time to think about the marathon. The most important thing to finish a marathon is to train your body for the race duration by doing long run sessions. Ditto that at the beginning, gradually increase the duration of your long run.
- It's important to do "preparatory" races to know how it's going and also to know your abilities and estimate (even if it is not the priority) the time that you can aim for the marathon. You will have to plan a 10 km and also a half-marathon. Look on the internet, you will inevitably find an event not too far from you as the race calendar is quite full.
- Bart Yasso's 800m test roughly estimates a possible time on a marathon. If it's your first, keep as your first objective only the desire to finish it.
- Start preparing for the marathon at least 3 months before the date. Ideally you should run at least 2 to 3 times a week if you can. A short interval workouts every 15 days and a long interval workouts alternating with the short one every 15 days, a slow run and above all a long run.
- Since you are used to run twice a week (45 minutes would be good), your goal will be to slowly increase the duration to around 1 hour per training.
- Increase the running time by 5 min with each new training to reach 1 hour.
- Then, when the one hour runs are easier, try to run 3 times a week.
- Remember to do a little less every 4 weeks to give your body time to strengthen thanks to overcompensation.
- When 2/3 months will be passed, it will be time to think about the marathon. The most important thing to finish a marathon is to train your body for the race duration by doing long run sessions. Ditto that at the beginning, gradually increase the duration of your long run.
- It's important to do "preparatory" races to know how it's going and also to know your abilities and estimate (even if it is not the priority) the time that you can aim for the marathon. You will have to plan a 10 km and also a half-marathon. Look on the internet, you will inevitably find an event not too far from you as the race calendar is quite full.
- Bart Yasso's 800m test roughly estimates a possible time on a marathon. If it's your first, keep as your first objective only the desire to finish it.
- Start preparing for the marathon at least 3 months before the date. Ideally you should run at least 3 times a week if you can. A short interval workouts every 15 days and a long interval workouts alternating with the short one every 15 days, a slow run and above all a long run.
- Since you are used to run 3 times a week, your goal will be to slowly increase the duration the long run to gradually accustom your body to resist the run duration.
- Remember to do a little less every 4 weeks to give your body time to strengthen thanks to overcompensation.
- When 1/2 months will be passed, it will be time to think about the marathon. The most important thing to finish a marathon is to train your body for the race duration by doing long run sessions.
- It's important to do "preparatory" races to know how it's going and also to know your abilities and estimate (even if it is not the priority) the time that you can aim for the marathon. You will have to plan a 10 km and also a half-marathon. Look on the internet, you will inevitably find an event not too far from you as the race calendar is quite full.
- Bart Yasso's 800m test roughly estimates a possible time on a marathon. If it's your first, keep as your first objective only the desire to finish it.
- Start preparing for the marathon at least 2 to 3 months before the date. Plan a short interval workouts every 15 days and a long interval workouts alternating with the short one every 15 days, a slow run and above all a long run.
- Since you are used to run 4 times a week, your goal will be to slowly increase the duration the long run to gradually accustom your body to resist the run duration.
- Remember to do a little less every 4 weeks to give your body time to strengthen thanks to overcompensation.
- The most important thing to finish a marathon is to train your body for the race duration by doing long run sessions.
- It's important to do "preparatory" races to know how it's going and also to know your abilities and estimate (even if it is not the priority) the time that you can aim for the marathon. You will have to plan a 10 km and also a half-marathon. Look on the internet, you will inevitably find an event not too far from you as the race calendar is quite full.
- Bart Yasso's 800m test roughly estimates a possible time on a marathon. If it's your first, keep as your first objective only the desire to finish it.
Running only once a week to prepare for a marathon may not be enough.
- Ideally you will have to run twice a week or even 3 times if you can. But do not increase from anything at all to 3 times a week, you will hurt yourself.
- Ideally you will have to run twice a week or even 3 times if you can. When it has been a while since you have been training, a short interval workouts every 15 days and a long interval workouts alternating with the short interval every 15 days will allow you to progress.
- Ideally, with 3 sessions per week, do a short interval workouts every 15 days and a long interval workouts alternating with the short interval every 15 days, a slow run and above all a long run.
- When you'll have lost weight and it has been 3/4 months since you started, you can try interval training, 30 sec/30 sec is the easiest to implement. But don't do it every time you go out. If you now manage to run 2 session per week, do the 30 sec/30 sec once on two, otherwise do it every 15 days.
- Avoid diets that tend to play yo-yo with your weight. To lose weight permanently, you'll have to lose it very slowly.
It is useless to want to run the 42 km distance during training to reassure yourself. If the training is well followed, you will reach the finish line.
If you have not been able to follow all of the training sessions in your plan, don't do more in the last few weeks, you will only accumulate more fatigue and may corrupt your chances of success.
You will increase your volume training too much! You may injure yourself.
Logistic
Remember to pack all your things the day before the race to avoid this stress a few hours from the marathon :
- Your racing clothes; shorts, T-shirt, shoes, socks, cap (in case of rain or strong sun), warm clothes and gloves (in case of low temperatures), rain clothes if necessary.
- Your medical certificate if you have not yet collected your bib.
- Your bib and the timing chip.
- Safety pins to pin your bib on the t-shirt.
- Your drinks, cereal bars that you have planned for the race (do not forget to test them before the race to be sure that it suits you).
- For after the race, things to change you, compression socks if you have some.
- Your baggage deposit which can be distributed on some marathon to be able to leave your belongings during the race and collect them upon arrival.
If your marathon is far from your home and you'll come back right after the race, if you can, avoid driving.
Standing still for hours does not facilitate venous return and the elimination of toxins. Worse, you can get cramped, which can be dangerous while driving!
If you have no option but to drive, hydrate yourself correctly and wear compression socks.
And after ?
In the hours following the arrival of a first marathon, almost all runners wonder why they did it. The training requirements and the race, with sometimes small "sufferings", leads us to ask ourselves this question once the challenge accomplished. If you go through this phase, know that it is perfectly normal.
And then in the following days, when you have recovered physically, that the ascents or descents of stairs will be easier, you will come to think of a second marathon with this time certainly a time objective.
I don't say it will be easy, I says it will worth it.
If you want something you've never had, you'll have to do what you've never done before.
Your attitude matters more than your abilities. Zig Ziglar
Motivation is when dreams put on their work clothes. Benjamin Franklin
Success consists of going from failure to failure without loss of enthusiasm. Winston Churchill
I do it because I can. I can because I want it. I want it because I'm told that I can't.
If you're absent during my struggle, don't expect to be present during my success. Will Smith
Success is getting what you want. Happiness is wanting what you get. W. P. Kinsella
Don't be afraid of the space between your dreams and reality. If you can dream it, you can make it so. Belva Davis
Go to the end of things before giving up.
Not having tried is worse than failure.
Every expert was once a beginner.
If you don't succeed the first time, shake and try again. Aaliyah
Failure is simply the opportunity to begin again, this time more intelligently. Henry Ford
Obstacles are those frightful things you see when you take your eyes off your goal. Henry Ford
Crying can give you sympathy, sweat will give you results. Laurent Vicente
Obstacles are those frightful things you see when you take your eyes off your goal. Henry Ford
Crying can give you sympathy, sweat will give you results. Laurent Vicente
Don't think limits. Usain Bolt
Running is the only medicine that my legs and my head, but also my heart and my soul, need. Laurent Vicente
A man who conquers himself is greater than one who conquers a thousand men in battle. Bouddha
If you want to run, run a mile. If you want to experience a different life, run a marathon. Zatopek
Is defeated only whoever believes it. Fernando de Rojas
I never lose. I either win or learn. Nelson Mandela
I often hear someone say I'm not a real runner. We are all runners, some just run faster than others. I never met a fake runner. Bart Yasso
I had as many doubts as anyone else. Standing on the starting line, we're all cowards. Alberto Salazar
May the road rise up to meet you. May the wind be always at your back. Irish Blessing
Your legs are not giving out. Your head is giving out. Keep going. Jillian Michaels
No matter how fast you run, you'll always be faster than those who sit on their couch. Richard Paradis
Ask yourself: « Can I give more? ». The answer is usually: « Yes ». Paul Tergat
The miracle isn't that I finished. The miracle is that I had the courage to start. John Bingham
Shoot for the moon. Even if you miss, you'll land among the stars. Oscar Wilde
No one ever drowned in sweat.
Those who think they have not time for bodily exercise will sooner or later have to find time for illness. Edward Stanley
Experience is a lantern that is worn on the back and that never shines the path. Confucius
It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult. Lucius Annaeus Seneca
That little voice inside your head that says you can't do it, well... it's a liar!
Wake up with determination. Go to bed with satisfaction.
Be not afraid of going slowly, be afraid only of standing still.
Each step count.
Don't bother just to be better than your contemporaries or your predecessors. Try to be better than yourself. William Faulkner
We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. Roger Bannister
You do not get to the summit by overtaking others, but by overtaking yourself.
Life's battles don't always go to the strongest or fastest man, but sooner or later the man who wins is the fellow who thinks he can. Steve Prefontaine
To win a race, the swiftness of a dart availeth not without a timely start. Jean de la Fontaine
If you feels good racing an ultramarathon, don't worry, it will pass... Guillaume Millet
Never allow your fear to grow larger than your faith. Jillian Michaels
Why choose to fail when success is an option? Jillian Michaels
