Run a Marathon - How to Train for a Marathon?

Run a Marathon

How do I train for a marathon?  Running a marathon is at least as mental as it is physical.  The keys to running a marathon are proper running shoes, proper training, appropriate running clothes, hydration and nutrition.  A proper runners training program should take 26 weeks (6 months).  That said, there are runners who have trained for 6 weeks or less and successfully completed a marathon.  This is not a wise decision as the human body is not designed to run 26.2 miles.

Running Shoes

Selecting the proper shoes to run a marathon is critical to success.  There are many brands of running shoes such as ASICS, New Balance, Nike, Adidas, etc.  Do NOT expect that you can determine on your own which shoe works for you.  The proper running shoe will help your body overcome its natural defects in foot alignment.  Speak with a professional shoe salesperson who has run a couple of marathons.

Hydration / Dehydration

Dehydration is a major problem in running.  The higher the temperature and the greater the humidity, the more likely runners are to experience dehydration.  There are mass market sports drinks such as Gatorade and Powerade.  There are niche sports drinks such as Cytomax, Allsport, and Accelerade.  One suggestion is to mix water with the sports drink in 50/50 portions.  This will reduce the syrupy taste many people dislike.  Some claim this helps with absorption into the body.  It is critical to understand that sipping liquid every 10-15 minutes is far more effective than gulping a glass or two at each water stop along the marathon.  If you regularly drink caffeine, make sure to reduce or eliminate your caffeine intact as part of your training. 

Running clothes

Proper running clothes will make a huge difference in training.  Those who run in a t-shirt and gym shorts will suffer two challenges.  First, running clothes are designed to help runners stay cool while running.  Second, if a male runs further than about 6 miles in a t-shirt, his nipples will begin to become raw.  After about 12-15 miles, you will see bloody streaks on his t-shirt. 

Training Programs

There are many training programs available.  Many people have had enormous success with the USAFit and Galloway programs. 

Running Injury - Pain while running

Listen to your body.  Let's face it, marathons hurt.  The body was not designed to run a marathon.  Knee pain, shin pain, ankle pain and hip pain are the most common problems.  If you have persistent pain, consult a sports doctor or orthopedic doctor.

Tips for Running a Marathon

• Select the proper running shoe for YOU not what your buddy.
• Buy new shoes for the marathon at least 6 weeks prior to the race and get at least one long run in on them.  The shoes must be properly broke in before you run.
• Find a training buddy.
• Train with a group.
• Watch the weather for your marathon city.  Train in the clothes you intent to wear for the the marathon.
• Hydrate, Hydrate, Hydrate.
• Proper training for a marathon - Select a program that fits your style.
• Do NOT buy new clothing the day before the marathon and wear them in the marathon.
• Choose a marathon that has high number of spectators such as the Boston Marathon or Chicago Marathon.  Marathons such as the Dallas Marathon are fun but they do not have the spectators to cheer you along.