Moving up in race distance can be daunting. Everything is new: distance, fueling, recovery and many other aspects of preparation. Moving up to the marathon distance is no exception. It’s the “big kahuna” of the road racing world, and has a prestige that other distances lack. This is not to disregard the effort of racing anything from a 5k to a half-marathon. The marathon distance is the one held in the highest regard, primarily due to the amount of training and commitment required to accomplish such a feat. So, what do you have to consider before moving up to the marathon?
Consistency is key
Before jumping into a build, consistent training is important to avoid injury and build slowly. If you’re running three times per week, it’s easier to add mileage to those runs, or add an additional day or two of running per week. By training 3-4 times a week and building up your weekly distance gradually, your success rate will be much greater than if you were to attempt a couple of crazy long runs. Aim for a 10% increase in weekly mileage to avoid getting injured or burnt out. A marathon build is as much mental as it is physical.
Solid base of fitness
Not only is consistency key in a marathon build, it’s much easier to train for a marathon if you have a base of fitness to start with. Before deciding to run a marathon, it’s a good idea to either run a half marathon, or have a base of running a few times a week for a couple months already. This is to ensure that your body is able to withstand the training, and be ready to take on the marathon.
Have a plan
Training for a marathon requires planning and a strategic training schedule. If your friends or training partners have run a marathon before, they will be great sources of knowledge, but their training may not work well for you. Know your strengths and weaknesses, and look into getting a coach or a training plan to guide you on your marathon journey. A schedule will reduce the chances of training too hard and will ensure that you are recovering between sessions. Remember, you are training smarter, not harder.
The timing is right
Unlike the shorter distances, the training required for a marathon takes up a lot of time. Plan for this when choosing what time of year you want to tackle the distance. If you know that work is really busy, or your kids have lots of activities in the spring, opt for a fall marathon. Understand the time commitment, the potential social life sacrifices, and the costs of higher registration fees and grocery bills! More importantly, have an idea about how you will schedule in extra recovery time, any maintenance appointments with physio or massage, and maintain a work/life/family balance.
Strive for a new challenge
If you have raced shorter distances and accomplished your goals, it may be time to set your sights on new heights. If training for anything from a 5k to a half-marathon feels like it’s becoming stale, or repetitive, challenge yourself to take a leap of faith towards the marathon. Running anywhere from three to six hours requires a lot from your body. It’s a physical challenge, as well as a test of mental toughness.
Training for a marathon can seem daunting initially, but keep in mind that any new distance will feel like a big challenge at the start. It’s an incredibly satisfying process to see just how far you can push your body and have it respond positively by getting stronger and fitter. The marathon is a personal journey so enjoy the challenge that it brings.
