First marathon down. Now what? How to train over the next few months?
5 min read
Asked by: Ebony White
First Marathon Training Tips
- Get the right gear.
- Track your runs.
- Have a plan for your first marathon.
- Create your support team.
- Figure out a schedule.
- Make sure you’re eating enough.
- Start fueling on runs.
- Stay hydrated.
When can I start training again after a marathon?
As a general guideline, I suggest taking three to seven days completely off after a marathon. Sleep in, eat, and enjoy your accomplishment. After that, begin an active recovery program. Active recovery includes light exercise and even some running, if you are not sore.
How many months in advance do you need to train for a marathon?
5-6 months
As a general rule, beginning runners should give themselves at least 5-6 months to train for a full marathon. After all, you don’t just want to finish your first marathon. You want to finish your race feeling strong and injury-free.
How long does it take to train for a marathon if you are out of shape?
First 1 to 3 Months
If you are beginning your marathon program already in poor or less-than-ideal shape, then your “introductory phase” of aerobic development should be an extended period of at least 10 to 12 weeks. In fact, for runners at this level of fitness, this opening period cannot be overdone.
How do I restart my marathon training?
Lower odds of injury from overloading muscles, joints, tendons and ligaments. Aim for three run-walk sessions per week. Take a rest or cross-training day in between each. Start every workout with a 10-minute walk or dynamic warm-up routine, or a combination of the two.
What should you not do after a marathon?
Exactly what to do after you’ve run a marathon to recover faster
- Avoid static stretching. …
- Avoid lingering in damp, sweaty kit. …
- Avoid anti-inflammatory painkillers such as ibuprofen (nurofen). …
- Avoid excessive alcohol. …
- Avoid people with colds and infections. …
- Avoid running just yet. …
- Avoid ice baths.
What should I do after my first marathon?
Marathon recovery plan
- Day 1: Very light session in the pool.
- Day 2: Light session in the pool or bike. …
- Day 3: Weights session and short “test” walk (2km). …
- Day 4: Second pool or bike session or, if body feels recovered, short, slow run (5km max).
- Day 5: Slowly return to your normal routine.
How long does it take to go from couch to marathon?
You can go from the sofa to the finish line of a marathon in roughly six months—as long as you’re healthy. You’ll usually run three to four times a week during this time, increasing your weekly volume as you get closer to race day.
Is 3 months enough to train for a marathon?
When runners ask “How long does it take to train for a marathon?”, generally the minimum I’d recommend – depending on the runner’s background – is 12 weeks, or 3 months. If you’re not in a hurry, better to spend 4 – 6 months getting ready for your marathon.
What is a decent marathon time?
Average time
If you finish a marathon in under 5 hours, you’ve done well. Most men finish a marathon in under 4.5 hours. Most women finish in just under 5 hours. If your time is around this mark, be satisfied with your results.
Does running burn abdominal fat?
Studies have found that moderate-to-high aerobic exercise like running can reduce belly fat, even without changing your diet ( 12 , 13 , 14 ). An analysis of 15 studies and 852 participants found that aerobic exercise reduced belly fat without any change in diet.
How do I start running again after 3 months?
If you’re off up to 10 days: Start running 70 percent of previous mileage. If you’re off 15 to 30 days: Start running 60 percent of previous mileage. If you’re off 30 days to 3 months: Start running 50 percent of previous mileage. If you’re off 3 months: Start from scratch.
How long should I recover after a marathon?
How long should you plan to rest. Most coaches and elite runners suggest you should take off one week off after a marathon, with a few very light jogs or even easy walks if you get too antsy. After a week off, training should be very light for two weeks post race.
Can you run 2 marathons 2 weeks apart?
If you wanted to do two marathons 2 weeks apart, I recommend very light running four to five days after the first marathon. The distance should be shorter than you were accustomed to in your training and the pace should be in the recovery/easy zone. Recovery should be the main focus during this two-week period.
Can I run two marathons a month apart?
If you are aiming for a PR in the second race, moderate-intensity interval workouts are recommended. If your second marathon is within 1-2 weeks of the first, your training ends here. If you have 1-2 more weeks, you can add in a long run; it does not need to be longer than 10-12 miles.
What happens to your body in the 48 hours after a marathon?
After the race, runners are left with microscopic tears in their leg muscles, which leak proteins such as myoglobin into the bloodstream. “The body’s defence mechanism will see these tears as damaged tissue and will set up an inflammatory response,” says Williams.
What should be my longest run before a marathon?
20 miles
Running coach John Honerkamp recommends capping long runs at 3.5 hours. “A 20-mile run is more mental than physical,” he says. “In most cases, there is no benefit to running more than 20 miles before race day, and there can be significant risks of overuse issues or injury.”
How bad are marathons for your body?
Training for and racing 26.2 miles has been shown to have adverse effects on the heart, such as plaque buildup in the arteries and inflammation. Running too much can lead to chronically increased cortisol levels, resulting in weight gain, fatigue, and lower immune function.
