Training to Run a Marathon

Running a marathon is not about speed, is about consistency.  It is a long way to run, but here are a few tips to get you there.

Get the right shoes.

It’s worth $100 – $150 to get a decent pair of running shoes.  Make sure they are fit to your feet and gait.  It is very worth it, because the right shoes will protect your ankles, shins, knees, hips, and back.  Crummy shoes may result in aches and pains that will deter you from your ultimate goal.

Breathing is the key.

If you can’t breathe, you can’t run.  It’s as simple as that.  As our bodies start getting involved in cardio, our breathing naturally becomes short and yes, insufficient.  ALWAYS concentrate on your breathing.

Small steps.

A journey of 1000 miles begins with the first step.  I recommend you talk to your doctor before you engage in strenuous activities.  Once cleared by your doctor, start by walking.  Yes, as simple as that, walking.  Walking will help build up your stamina, especially if you are more of a couch potato than Speedy Gonzalez.  That said, if you already walk, your next step is jogging.  You don’t have to start jogging 20 miles immediately.  Start with a simple goal of 1 mile, and keep consistently at it until you feel good about jogging 1 mile.

Now that you can jog at least one mile, you can start running.  You can combine your jogging with some running and some walking.  I wouldn’t go much over 5 miles at this point.

Midpoint check.

I would join a small race, maybe a 5k or a 7k, and test out your new skills on a short run.

Now that you fared well on a short run.

It’s time to run longer distances now, but you are not to do this everyday.  You should give yourself enough rest, a proper diet, and alternating running/jogging routes and conditions.  This means that maybe only once a week are you going to try to run 8 or 10 miles, while the rest of the week you will try to run 3 to 5 miles.  The kicker is that every time you run the short runs, you’re going to try to improve your time, while every time you do the long run, you’re going to work on pacing yourself.

Music helps.

Get your iPod or favorite music player, and include songs that help you keep a sane pace.  It will take your mind off the tiredness and on the pace.

Good job!

Most marathon runners will tell you that they don’t run a marathon everyday to train.  They usually train on 3/4ths of the run, and the rest is for the love of running.

Good luck!