How to train for a marathon
Nicole Kelleher (Med ’12) is a professional triathlete and former NCAA Division I assistant cross-country coach and standout cross-country/track athlete.
Get a plan
So you have decided to run a marathon. No idea how to get ready? The good news is that there are many training programs geared toward beginners and first-time marathoners. Following a program will help you avoid injury and give you confidence. You can get a program from Runners World online for less than $30, or you can choose from a variety of free programs available online. Your local running shop is also a great resource for a training program. Some offer classes for marathon training at all levels.
The 10 percent rule
The age-old rule of running is the 10 percent rule. You should never increase your total weekly mileage by more than 10 percent per week. Following this rule will help you avoid injury as well as help your body transition gradually (and less painfully) to longer distances. You will have to give yourself plenty of time to prepare for your marathon. Most training schedules are intended to start 16-20 weeks before your marathon goal.
The shoe factor
Using the appropriate shoe is essential to injury-free training. There are three general categories of running shoes: cushion, stability and motion control. These categories differ in how much motion the shoe allows the foot to have when it is planted. Everyone has a unique gait that determines which of these shoes they should use. Running in the wrong shoe can result in injury. The best way to ensure that you are in the correct shoe is to visit your local running specialty shop. The employees should be trained to analyze your gait and help you find the right shoe for your foot.
For the advanced runner
If you are hoping to run faster marathons, integrate speed training into your preparation. Along with your long runs and tempo-paced runs on the road, you also want to get to the track about once every two weeks. At the track, you should do intervals faster than race pace at distances as short as one mile. Try this workout: Do nine to 12 repetitions of one mile at five seconds per mile faster than your target race pace, with one minute’s rest between intervals. Do this workout no later than three to four weeks before your race.
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Comments
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