In my experience, if there’s one active hobby that people have strong opinions about, it’s probably running. But there’s a lot to love about it – besides the mental and physical benefits, running is one of the easiest physical hobbies to get into as a beginner, and one of the most social (this is coming from a collegiate swimmer who spent thousands of hours underwater!).

I got hooked on running when I started researching nutrition and exercise performance at ironman-distance triathlons, and my inner competitive athlete burned to test my own limits. Fast forward a decade later and I have competed in dozens of races and endurance triathlons where I have met many runners like me. And along the way, I’ve learned a thing or two about how to prepare for a marathon.

How many miles is a marathon? The standard length for a marathon is 26.2 miles, or 42 kilometers. 

So, if you are wondering how to begin training for a marathon, then you’ve come to the right place!

According to RunRepeat, a team of shoe testers who give runners detailed running shoe reviews, less than 1% of the U.S. population has completed a marathon, so finishing one puts you in an elite group. But like I said, anyone can become a runner, and with the right knowledge, you can finish a race without injury. So, without further ado, here’s my advice on how to prepare for running a marathon.

1. Get fitted for marathon running shoes

Many of us buy shoes for the look or the brand, or own pairs designed for something other than running, like cross-trainers, soccer shoes, or basketball sneakers. But don’t even think about how to prepare for a marathon without proper marathon running shoes. The perfect running shoe feels comfortable and fits right, improves your running biomechanics, and decreases your risk of a dream-ending injury. 

Go to a specialized running store for a gait analysis. Typically done on a treadmill with cameras and sensors, in addition to giving biomechanical feedback, a gait test indicates your foot type (flat feet, high arch, wide foot, or other), how your knees and hips align, and the way your feet land when hitting the ground. 

These include pronation (when the foot rolls inward when striking the ground), supination (when the foot rolls outward), neutral, or other. When you find a brand and model that works, consider a second pair to wear when not running, like walking around the house or wearing to work. Avoid wearing poorly fitted, flimsy shoes or walking barefoot on hard surfaces. 

2. Find a marathon that works for your calendar

Summer weather in Florida or winter weather in Minnesota can deter even the most seasoned athlete from wanting to train outside. Although the treadmill is great for certain runs (it can provide a climate-controlled environment and a TV for distraction), you need to get your feet used to pounding the pavement before you plan on running a marathon.

Look for a race that will allow you to train outside for a few weeks or months. Here is a map showing upcoming U.S. races.

But the best way to start training for a marathon is to just lace up and get outside, even on bad weather days. On race day it could be rainy, cold, or humid. Whether you race in ideal conditions or not, you will appreciate getting your body and mind prepared for worst-case scenario weather. 

3. How long does it take to train for a marathon? 

Unless you have a solid 10- to 12-mile-a-week running base, you might need six months to train before your first marathon, so plan when to begin training for a marathon in advance. Most marathon runners train with running workouts four or five days a week, with at least one day of complete rest and a long run every other week. Check out these marathon training plans from Nike, the Boston Athletic Association, or RunDisney.

The best way to train for a marathon if starting from zero miles a week is the “run-walk method.” A run-walk strategy can be a way to cover the same distance without exerting more effort and help burn more calories along the way.1 It’s one way to help you build up endurance and maintain your running form while steadily working your way up to 26.2 miles.

4. Do you need a marathon training coach?

Just as you would seek a dietitian for a personalized nutrition plan, getting a running coach to design a marathon plan can be money well spent. 

If not a coach, then at least find a running friend or mentor, or join a running support group – the local running store might know of one. It will help keep you motivated on the days you are feeling off. Luckily, the running community is tight-knit and is usually willing to help a rookie.

5. Running with or without music? Why training for a marathon can be better with music

Although many races don’t allow headphones on the course for safety reasons, training with music is a research-backed way to improve endurance running performance. Psychologically, upbeat music improves mood and decreases feelings of fatigue. Physiologically, it improves oxygen uptake, cardiac output and blood flow, lactate clearance, and hormonal balance, all of which can benefit running time, exertion, and motivation to keep going.2 Make a playlist with songs 120-125 beats per minute for long runs and 140-145 beats per minute for track speed workouts.

6. Nutrition for marathon training

Learning how to prepare for marathon training largely includes the foods you eat during the day. If you are challenging yourself for desired health benefits, like losing weight, gaining muscle, and improving cardiovascular fitness, then you will need to dial in your macro- and micronutrients. What you eat, when, how much, and which nutrients are in excess or missing from your diet can make or break your training and health goals.

Keep in mind strategies for weight management, like portion sizes and high-quality foods, hitting macro- and micronutrient goals, and other key nutritional components, like maintaining optimal hydration while working out. Consider one of Thorne’s comprehensive health tests, like the Advanced Health Panel or Essential Health Panel to identify blood biomarkers that can be optimized with your diet and lifestyle.

7. Why rest, recovery, and sleep for runners matters

Recovery for runners is the process of returning to a normal state and is the key to preventing injury. Recovery is an all-encompassing term that involves scheduling time for running and sleep, easy days, cross-training, or days of complete rest, and is also part mental. Many runners and coaches agree that beginners should focus on recovery to minimize the risk of injury and prevent burnout.

Nutrition plays one of the biggest roles in how your body recovers from training. Muscles require specific nutrients like protein or amino acids to rebuild and repair, as well as carbohydrates to replenish glycogen stores after a workout. But to fully recover, you must consider the other non-running hours of the day and how your daily nutrients and lifestyle play a role in returning your body to a normal state – on both running and rest days.

To aid in training and optimizing recovery, consider these bundles to augment your diet:

  • Training Bundle: Supports and promotes energy production, muscle endurance, and power output to maximize training.*
  • Sleep Bundle for Athletes: Helps recover from the day’s activities and to prepare for a new day of training or competition.*
  • Recovery Bundle: Replenishes lost nutrients and promotes the repair and rebuilding of muscle tissue.*

8. Running with water and what to drink after to increase hydration

Learning how to carry water while running and keeping yourself hydrated is a skill. How much, how often, which fluids (and how to get most of it down!) comes down to trial and error. Practice during your 5Ks, 10Ks, and half-marathons while you learn how to prepare for a marathon.

Many runners often drink too little water: Dehydration makes exercise harder and increases the risk of heat-related illness, particularly in hot environments.3 The goal is to stay hydrated through the entire event. Hydration for runners is an important aspect of not only training for a marathon but also when it’s time to run the 26.2 miles. Begin with a plan to consume 8-16 ounces of water or an electrolyte beverage before exercise and continue to consistently drink throughout the race to maintain hydration. Research shows most runners (depending on fitness level, body size, speed/intensity, environmental conditions, and more) should drink a total of 13-26 ounces every hour of exercise4 (better split as several ounces every 20 minutes or every other mile).

Too much water: Exercise-associated hyponatremia (low blood sodium) can occur from over-drinking fluids (or drinks with low solute concentrations) or excess loss of total body sodium, like from sweating. Marathoners most at risk are smaller, less lean individuals who run slowly, sweat less, and heavily drink water and similar fluids before, during, and after the race.4 Hyponatremia begins with cramps, swelling, headache, vomiting, confusion, and difficulty breathing, and progresses quickly to extremely serious and life-threatening effects as blood sodium concentration continues to fall.

Also, optimize electrolytes for sweat and carbohydrates for energy. The amounts of electrolytes and carbs you need during a given run can change with many physical and environmental factors. Sweat contains all the electrolytes – sodium, chloride, magnesium, potassium, and calcium.

Although each individual’s sweat rate is different, Thorne’s Catalyte® electrolyte powder is formulated for elite runners and designed to replenish the micronutrients lost in sweat. Catalyte can be consumed before, during, or after any run and helps maintain electrolyte balance and hydration status.* 

Maintaining optimal hydration throughout the day will also help training and performance.

For everyday, on-the-go hydration, Thorne’s Daily Electrolytes provides an optimal ratio of key electrolytes without sugar to support post-workout hydration.* Delivered in single-serving stick packs and available in three refreshing flavors, Daily Electrolytes is the perfect size to slip into your gym bag.

For longer runs, carbohydrate consumption at a rate of 30-60 grams per hour has been found to maintain blood glucose levels and sustain exercise performance.4 Too many carbs at a time will cause GI distress; too little and your performance will decline, and you will notice changes in motivation, energy, and cognitive function.

9. Strength training for runners preparing for the marathon

Although how a marathon runner will train differs from person to person, you’ll need to start thinking about weightlifting and marathon training. These activities might not seem like they would fit together in a running program, but strength training for marathon runners is very important.

Why? You’ll have the opportunity to train muscle groups you might not be using as much during running and to stretch the areas you are overusing. Marathon strength training helps strengthen the core and arms, stabilizes secondary muscles, and reduces the risk for injury.

Follow the above tips on how to begin training for a marathon and you will be ready to toe the starting line for your first race!

References

  1. Nolan WP, Moore AR. Run-walk marathon pacing: the energy cost of frequent walk breaks. Int J Perform Anal Sport 2021;21(1):170-179.
  2. Ballmann CG. The influence of music preference on exercise responses and performance: a review. J Funct Morphol Kinesiol 2021;6(2). doi:10.3390/jfmk6020033
  3. American College of Sports Medicine; Armstrong LE, Casa DJ, et al. American College of Sports Medicine position stand. Exertional heat illness during training and competition. Med Sci Sports Exerc 2007;39(3):556-572.
  4. American College of Sports Medicine; Sawka MN, Burke LM, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc 2007;39(2):377-390.