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How to Train for a Marathon | REI Expert Advice

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How to Train for a Marathon | REI Expert Advice
For many runners, the desire to do a marathon is about personal challenge. You might want to test your limits or prove that you can go the distance. Perhaps a friend has talked you into it. Maybe you'd like to lose weight, get healthier or raise awareness for a charity.

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Keep your motivation in sight

For many runners, the desire to do a marathon is about personal challenge. You might want to test your limits or prove that you can go the distance. Maybe you'd like to lose weight, get healthier or r...

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Getting started

  • Be aware of your limits. Consult with your physician before embarking on any training program.
  • Start early: as an aspiring marathoners, run a consistent base mileage...

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One of the most common causes of injury...

... is building weekly mileage too soon, too fast.

So don't underestimate the importance of consistently running at least 20–30 miles a week regularly before committing to training for...

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The primary elements of marathon training

  1. Base mileage. Build your weekly mileage over time, running 3-to-5 times per week.
  2. The long run. Do a long run every 7–10 days so your body can adjust gradually to long di...

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Hydration

Nearly all marathons include water and aid stations along the way. But if you plan to carry some of your own water on race day:

  • Buy a hydration pack or belt, or carry your own wat...

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Fueling

For any run over 2 hours, aim to take in about 60 grams of carbohydrates per hour.

As glycogen (primary source of energy during the marathon gets depleted over the course of you...

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Don't try anything new on race day

No new shoes, new shorts, new shirt, new hydration pack/belt or new foods.

Don't drink 3 cups of coffee if you usually have one. Your long training runs are when you should be fine-tun...

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Before the Race

Before the Race
  • Hydrate well for several days leading up to your marathon. 
  • Eat a simple, high-carbohydrate breakfast several hours before the start of the race.
  • Lather up w...

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During the Race

During the Race
  • Start slowly - starting too fast is a big rookie mistake. 
  • Don't blaze by every aid station or try to drink from a cup while running full blast.
  • Bathroom ...

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Race Recovery and Beyond

Race day: 
  • Drink several cups of water or sports drink. Walk a little, if you can, to let those muscles cool down. Do gentle stretching. Eat some simple carbohydrates, whether ...

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SIMILAR ARTICLES & IDEAS:

Benefits

It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.

Running is a very effective...

Types of running

  • Road Running: running on paved roads, paths, and sidewalks.
  • Treadmill Running: easier than outdoor running and can be gentler on your joints.
  • Racing. Road races can vary from 5Ks to half or full marathons or even ultramarathons. 
  • Trail Running: it takes place on hiking trails, from deserts to mountains.
  • Track Running. Track events include shorter distance races from the 50-yard dash to 400-meter sprints. 

Getting Started

  • Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
  • Stay Safe. Do a warmup before you start, like a walk or an easy jog for 5 min.
  • Follow running safety advice, such as going against traffic when running on roads. Always carry some form of identification with you.
  • Use the Run/Walk Method. Start with running for one minute, then walk for one minute. Try to increase the running intervals over time.
  • Make It Manageable. Keep a conversational pace during each workout. If you can't speak in a full sentence, slow down. Breathe through your nose to get enough oxygen.

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Failure to prepare is preparing to fail

Failure to prepare is preparing to fail

When preparing for any marathon or long distance, not only is physical preparation important but it is also crucial to prepare mentally for the gruelling number of miles and the inevitable menta...

Hitting the wall

Hitting the wall is basically about running out of energy: Your legs feel like concrete, your breathing becomes laboured, your stride turns into a shuffle. Negative thoughts flood your mind, and the urge to quit becomes overwhelming. 

Hitting the wall isn’t just a fallacy, it’s probably going to happen to you at some point to you if you’re brave enough to be running the marathon.

Mentally preparing for a marathon

Identifying imaginary, but realistic scenarios before the race like “what happens when I hit the wall?” or “what if it rains?” and then identifying  potential strategies to cope with these situations should they arise on race day are the key to success on the actual day itself.

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How To Start A Daily Running Habit

1. Don’t Think: You just go—every day. 

2. Find A Schedule That Suits You: Try Fit your daily run in your current lifestyle.

3. Minimize Landing Shock:&n...