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11 Marathon Training Secrets Every Runner Should Know

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26.2 does not simply require doubling up on mileage from half marathon training, it requires a whole lot more because your body needs so much more to remain, strong, healthy and injury free. These beginner marathon training tips will cover your bases.

Have you ever been rushing in to the house, arms loaded with groceries and bladder ready to explode {because somehow the urge to go always appears near home}…when people burst from behind the couch yelling “surprise”?

Suddenly you forget the need to go..well or you go, regardless it’s not a moment you’ll forget anytime soon…that my friends is the marathon.

Not the pee..well maybe the pee…but mostly the adrenaline.

Transformation of fear to awe, people celebrating you and lots of food!

Marathon training is about so much more than finding the perfect 16 week marathon training plan (if that’s even enough time!). I hope what you’ll find here are tools to get you through all the miles.

Beginner Marathon Training Tips

It sounds impossible to smile for 26.2 miles and honestly maybe that’s not even the goal when we talk about enjoying marathon training and race day. Though as you’ll see below there’s some pretty great science around smiling to make it all feel easier.marathon training

How do beginners train for a marathon?

I know you’re looking for a training plan, but it requires so much more than just 16 weeks of running a prescribed amount of miles.

Utilize this article and these additional tools to help you find a good plan to follow.

  • Here is a look at the different types of marathon training plans
  • I recommend beginners look at the Galloway Method of training first
  • I have training plans in my book as well, which also include strength training (lacking in others)
  • You MUST make time for core workouts and hip strength EVERY.SINGLE.WEEK.
  • Review my process for going from a half marathon to a marathon
  • Don’t be afraid to hire a running coach. They’re actually more helpful at the beginning!

Can I train for a marathon in two months?

No. Honestly, just no.

Unless you have been running for many years and doing quite a few consistent long runs, I don’t recommend anyone dive in to the marathon quickly. The injury potential is HUGE and that means post marathon suddenly you can’t do anything for months.

So if this is a lark and the result is months of being unable to do anything because you got a strain, tendonitis, IT Band Syndrome…is it really worth it? Additionally for most people the mental side of running a marathon is far more than anticipated.

Just driving 26.2  miles and really paying attention to how far that is can start to freak most of us out. Marathon training is your time to allow both body and brain to adjust to the trial to come.

Is it hard to train for a marathon?

Marathon training isn’t easy, but how hard it is often depends a great deal on if you SHOULD be training for a marathon.

I’ve written my reasons for not training for a marathon, and many runners have said after reading it they realized, why they’re struggling so much…they were trying to force it at the wrong time.

Beyond that I believe marathon training should be FUN. And so you’ll find here that I’m talking a great deal about the mental side of training to help you get through the miles.

Here are my lessons from 8 marathons, and coaching so many others, to help ensure both training and race day leave you shouting in surprise rather than with pee down your leg.

#1 Prepare mentally.

Life happens. 1 or 2 missed runs aren’t cause for alarm.

But long runs are the cornerstone of marathon training for beginners.

It’s not just about the workout, it’s about mentally believing you can cover the distance. Practicing that gradual increase each weekend is building a mental toughness that will help you on race day to BELIEVE you can indeed run farther than you ever have before.

It is after all an endurance event: “The state or fact of persevering”

There will be bad runs.

Those runs will make you question this entire endeavor. Know that it’s normal, then look at what you’ve already accomplished, reach out to a running friend or coach…then keep going.

Learn how to stop holding yourself back with limiting thoughts >>

#2 Pat yourself on the back.

Feel free to be completely in awe of yourself every single week.

Each time you pass a new milestone during marathon training, shout it from the rooftops. You might think it’s small beans if you read too many running blogs, but it’s not.

Less than 1% of the population will ever do a marathon.

You’re a rock star and deserve to be recognized each time you blow past a new milestone. Sometimes it will feel like the ability to run 26.2 miles is simply out of reach. That’s ok. Where you are right now it’s where you will be at the end of your training!

Enjoy taking each small step towards change.  <<<<—Enjoying the journey is one of the keys of successful people in any field.

#3 Find a strategy not a marathon training schedule.

A strategy is a plan of action to reach a particular goal.

There will be bumps in training over 16-24 weeks and a solid strategy will have back up plan and tactics to keep things moving. It’s more than a marathon schedule, which is simply a calendar of workouts.

  • A strategy involves dissecting how this goal fits in to your life.
  • How you will adjust the family schedule to incorporate more runs?
  • What will you do on weekends where that’s not possible?
  • Checkout these tips on marathon training for the busy

How long does it take to train for a marathon for beginners?

Runners with less than a year of running consistently, should plan to spend a full year getting their body used to the effort, pounding and requirements of marathon training to complete it without injury.

So can a beginner train for a marathon in 12 weeks? I get this question a lot because there are so many plans out there designed this way, but I stand by my statement that just because you can doesn’t meant you should. It’s a recipe for injury.

Runners who have completed a few half marathons can often follow a 24 week plan and finish feeling strong.

Runners who have been running many years with consistency are often able to cut that down to a 16 week plan.

marathon training

#4 Consistency Yields More Results than One Speed Session

Consistency is KING for any marathon training.

Run at the same time or the same path on certain days to create a natural rhythm to your life for the 18-24 weeks of training. It becomes a habit making it easier to follow through. Lack of consistency is the easiest way to fall off track and end up regretting your decision to ever sign up come race morning.

It doesn’t matter what the weather is outside, you can always find a way to train. Whether you layer up, pull on a running rain jacket or simply default to the treadmill.

NO GROANING. Find out how treadmill training could actually improve your race day performance >>

  • Skipping runs and then jumping back in leads to injury
  • Trying to make up for missed runs later in the week leads to overuse injuries
  • Pushing too hard too quickly resulting in injury disrupts consistency
  • Ignoring rest days on the schedule leads to overtraining and disrupts consistency
  • Not running easy enough on easy days means taxing the body all the time and leads to marathon training burnout

I think you can see injury is the biggest thing we’re trying to avoid!

You can’t get to the finish line if you’re not well enough to start.

BONUS – We know that tracking is a great way to create habits and consistency. KEEP IT simple.

Checkout my new printable running log, to track your progress and have a log to easily look back on come race da to remind yourself of all the hard work that you have done!

#5 Understand It Requires Mental Training Too

Realize that you don’t “have to” run, you are a lucky person that “gets to” run. You have people in your life that make it possible for you to have the time to run, you have a body that allows you to run, and crazy people like me who encourage it. This is your choice.

Why I love a no good, very bad run>>

Considering your first marathon? Checkout these 11 secrets from a #running coach Click To Tweet

#6 Walking is Permissible is Marathon Training

Somehow an idea started that walking makes you “not a real runner”. Which is a load of baloney and I’ve talked about this many times here and in my book.

  1. I know some phenomenal athletes who have Boston Qualified using the run/walk method.
  2. Walking is a great way to help build endurance
  3. Many folks walk marathons and that’s freaking incredible!
  4. Trail runners know that it actually helps conserve energy on hills to blast through with more energy on the flat and downhills.

BONUS: Marathon Running Gear

While you don’t need the most expensive watch or super fancy gear, there are a few things that will make your training so much better.

  • Best marathon running shoes
  • Winter running gear – trust me it will eliminate so many excuses
  • Compression pants for runners – the one area I will say spend some money and it will pay you back
  • Best running socks – avoiding blisters makes it worth investing in even a couple pairs for long runs
  • Comparing GPS watches – save money and just get what you actually NEED

You don’t have to go this journey alone. Get answers to your question, get the right plan, stay injury free and enjoy the miles with a running coach.

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Posted by amanda Finisher Comments (6) Categories: Marathon, running coach

Reader Interactions

Comments

  1. Donna says

    May 16, 2017 at 3:56 am

    Awesome advice! I’ve run 3 marathons but have been unable to run the past 4 years due to numerous foot surgeries. I’m preparing myself mentally and physically to get back into the fun and your article brought back a lot of fond memories of my previous training. The journey of marathon training is as memorable as the race itself.

    Reply
    • amanda says

      May 17, 2017 at 10:07 am

      Oh good luck to you donna!!! I know that time of not being able to run is so frustrating, have fun accomplishing all the milestones again!

      Reply
  2. Jackie says

    August 11, 2017 at 2:22 am

    Thank you . At the moment feel like my legs size up at mile 17 . Can’t imagine running 26 !

    Reply
    • amanda says

      August 11, 2017 at 2:59 pm

      We all feel that way until suddenly race day just makes it happen! Plus lots of learning to keep those electrolytes flowing

      Reply
  3. Melanie says

    September 5, 2017 at 1:54 pm

    I smile at people on the same trail I am training on, I dance or sing a little with my music, I make sure I listen to my body and stop to stretch if need be, and I ultimately imagine my parents and boyfriend at the end of the race cheering me on as I pass the finish line! That thought alone, of accomplishment and joy helps me push through the hard times.

    Reply
  4. Jerod Killick says

    September 8, 2017 at 11:51 am

    I think the most important tip is, “Operation Fun”! If we are only focusing on a PR for the race, we might not focus enough on the amazing energy all around us. It also causes burnout. Thank you for this post and looking forward to reading future articles.

    jerod

    Reply

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Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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SHARE THE ONE that resonates most with you. 🏃‍♀️🏃🏾🏃🏽‍♂️
 
It’s true, I’ll never stop talking about the warm up 😂. But right now the idea that running is HOPEFUL really strikes a chord.💜
 
We show up mile after mile always looking to what’s ahead and what’s possible.
 
Which one hits home for you?
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#runningmotivation #runninginspiration #medalmonday #fitnessmemes #runningmemes #runningquotes #runnerslife #runnerlife
AVOID HITTING THE WALL (save this and review befor AVOID HITTING THE WALL (save this and review before races) -AKA  Bonking. UK friends giggle at that, but it’s a term just like fartlek.
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It’s that painful moment when your mind tells your legs to stop and it feels like there’s nothing you can do to turn the tides. It leaves emotional scars!🥵
 
WHAT TO DO!
1️⃣Train differently - seems obvious, but consistent training that follows a plan which progressively and smartly builds your miles and strength and speed...ya it works.
 
2️⃣Fuel, fuel, fuel - force yourself to eat before races and long runs even if not hungry.
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Starting fueling sooner than you think you need to and keep doing it. During races your body is running on more carbs and needs that steady flow of energy. 
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🧠 Your brain functions on CARBS, stop depriving it or it will tell you to stop running. If food while running is an issue for you, checkout something like @genucan.
 
3️⃣Pacing - Stop going out too fast because you’re excited, it absolutely catches up to you. Ideal is even pacing start to finish.
 
4️⃣Pay attention to your brain. @fitzgerald.matt in How Bad Do You Want it does a great job of showing how the brain can limit performance if you don’t know what’s happening up there.
 
5️⃣Recover better - Stop over training and give your body tools to help it destress from all the work...the best one is SLEEP. I also love @resiliencecbd to help with nerves prior to a race and quality sleep during training.
 
❓❓Helpful?? Have more race day questions?? Or an epic story of hitting the wall?? I wanna know.❓❓
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Thanks to @moxie82co for capturing this weird moment, it worked great for this post.
HIT THOSE HIPS!!! I’ve given you a couple hip mo HIT THOSE HIPS!!! I’ve given you a couple hip mobility workouts, now we add strength!
//
🥳For the next 30 days in the Virtual Run Club we’ll be going hard on all the pre-hab work for hips, glutes and abs. Because running isn’t just about the miles.
//
That’s one of the reasons I’ve been consistently doing @insidetracker bloodwork since 2015.
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It’s helped me identify low Vitamin D causing fatigue or catch my wayyy high cortisol to embrace easy runs as key part of the process.
📌 (Save this post because the last screen has a 25% off discount code and you can get free access to the 30 Day March Challenge.)
👉LINK IN BIO FOR BOTH
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3 CORE MOVES
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You can use these as a progression or do all three, they’ll target the hips, glutes and core in different ways with each variation.
 
Aim for 15 reps prior to a run or do multiple rounds as part of a workout!
 
1️⃣Side Plank Kneeling Hip Raise - Really focus on your core engaging to raise up and keeping your elbow under your shoulder.
 
2️⃣Side Plank Kneeling Leg Raise - Again core should be tight to keep hips lifted, not sagging towards the ground. Then focus on your hip and glute to raise the top leg.
 
3️⃣Straight Leg Side Plank Leg Raise - Engage the core to keep hips high and press the bottom foot in to the ground to really engage your glutes. Slow and steady to remain stable while raising and lowering top leg.
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Just run.
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