Where do I start?
First and foremost, you should already have some idea of what you are doing. If you haven't completed multiple shorter races in the past year (from 5k's all the way up to a half-marathon) you have no business signing up for a marathon. Yes, you "could" sign up and probably finish it in the time allotted, but it sounds really miserable to run-walk a marathon in 7 hours and you will probably never want to run again. You would also stand a good chance of getting injured and not being able to run, or not finishing in the official time allowed and getting pulled off the course.Having already done some running here and there and completed some shorter races, you should already know the absolute basics - like what running clothes are and how running shoes differ from regular gym shoes (and why you should already be running in shoes fitted for you). Having completed a half-marathon is ideal, but a 10 miler is sufficient. Even better if you ran the whole time, but if you had to take some small walk breaks that's fine too. How long should it take you? This is a very individualized question and depends on your starting point and natural ability. Some people would say 1 hour 45 minutes, others would just say that as long as you finished that's all that counts. Both valid arguments, but I'm going to say that 2 hrs 30 minutes or less for a half-marathon, or maybe sub 2 hours for a 10 miler, is a requirement to start eying a marathon.
Sign up!
Next, you'll need to figure out which marathon you want to run. Try to stay local - its much easier to train for, race day logistics are a breeze, you'll find more people running the same race as you to train for - I would also pick a "bigger" marathon, usually put on in a major city. There is just more buzz in the air and its easier to get motivated for a marquee event than something no one has ever heard of. My first marathon was the Marine Corps Marathon in 2009 and I felt it was the perfect choice.Due to the huge demand behind marathons now, you'll have to sign up right after registration opens for most events. This means a lot of planning and commitment, both something you'll need to get good at anyway. Please don't sign up if you aren't serious about running or in the "maybe I'll do it, maybe I won't" mindset. This takes away a registration from someone who may really want to run it, and drives race costs up (higher demand = higher costs).
So really, how do you run a marathon?
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| During my first Marathon in 2009. |
First and foremost, you will have to run - a lot. This may sound super obvious, but people who don't really like running will try to get around this by too much cross-training, using cross-fit workouts, biking, and even "run less run faster" training programs. These are all useful in some ways, but do not avoid running in favor of other activities. The alternatives should compliment your training, not replace it. Speaking of, if you don't really like running -- why are you signing up for a marathon in the first place?
Another less obvious thing is that you will have to run often. Get used to making it part of your daily routine. You don't need to log mega-miles, but you should be running 4 days a week, 5 (or 6) is even better. Don't make your run optional - make it mandatory. You've got eating, sleeping, commuting to work, work, time with friends and loved ones, and running. This is part of the transformation into being a runner.
Here is a sample schedule I drafted up a few years ago for the Marine Corps Marathon based partially on the Hal Higdon training plans. I also recommend getting his book "Marathon: The Ultimate Training Guide" , helpful for marathoners of any ability. You can apply this plan to any marathon.
| 2010 Marine Corp. Marathon 18 week training plan | ||||||||||
| Date (Sunday) | Week | Mon | Tue | Wed | Thur | Fri | Sat | Sun | Weekly Mileage | Total Mileage (planned) |
| 7/4/2010 | Pre | rest | 3 m run | Tempo, Track, or hills | 4 m run | 5 k race | Cross-train | 6 m run | 21.1 | - |
| 7/11/2010 | 1 | rest | 4 m run | Tempo, Track, or hills | 5 m run | rest | 9 | 3 m run | 22 | 22 |
| 7/18/2010 | 2 | Cross-train | 5 m run | Tempo, Track, or hills | 5 m run | rest | 8 | 5 m run | 28 | 50 |
| 7/25/2010 | 3 | Cross-train | 6 m run | Tempo, Track, or hills | 5 m run | rest | 11 | 6 m run | 33 | 83 |
| 8/1/2010 | 4 | Cross-train | 5 m run | Tempo, Track, or hills | 5 m run | rest | 9 | 6 m pace | 30 | 113 |
| 8/8/2010 | 5 | Cross-train | 7 m run | Tempo, Track, or hills | 5 m run | rest | 13 | 7 m pace | 37 | 150 |
| 8/15/2010 | 6 | Cross-train | 6 m run | Tempo, Track, or hills | 5 m run | rest | 15 | 7 m run | 38 | 188 |
| 8/22/2010 | 7 | rest | 5 m run | Tempo, Track, or hills | 5 m run | rest | 9 pace | 6 pace | 30 | 218 |
| 8/29/2010 | 8 | Cross-train | 6 m run | Tempo, Track, or hills | 5 m run | rest | 18 | 8 m run | 42 | 260 |
| 9/5/2010 | 9 | Cross-train | 8 m run | Tempo, Track, or hills | 5 m run | rest | 12 pace | 8 m run | 38 | 298 |
| 9/12/2010 | 10 | Cross-train | 7 m run | Tempo, Track, or hills | 5 m run | rest | 10 | 6 m pace | 31 | 329 |
| 9/19/2010 | 11 | Cross-train | 8 m run | Tempo, Track, or hills | 5 m run | rest | 20 | 4 m pace | 42 | 371 |
| 9/26/2010 | 12 | rest | 5 m run | Tempo, Track, or hills | 5 m run | rest | 12 | 8 m run | 35 | 406 |
| 10/3/2010 | 13 | Cross-train | 7 m run | Tempo, Track, or hills | 5 m run | rest | 22 | 5 m pace | 42 | 448 |
| 10/10/2010 | 14 | rest | 5 m run | Tempo, Track, or hills | 5 m run | rest | 10 race | 4 m run | 29 | 477 |
| 10/17/2010 | 15 | Cross-train | 7 m run | Tempo, Track, or hills | 5 m run | rest | 16 | 5 m pace | 38 | 515 |
| 10/24/2010 | 16 | rest | 6 m run | Tempo, Track, or hills | 5 m run | rest | 8 | 3 m run | 27 | 542 |
| 10/31/2010 | 17 | Cross-train | 5 m run | 3 m run | REST | REST | 2 m run | race 26.2 m | 35.2 | 579.2 |
All the small things
Cross Training should consist of about half cardio (bike or elliptical) and half weights (all leg muscles, abs, arms, back, chest, etc.). Yoga or classes are good too. Even if it is just for aesthetic purposes it gives you more confidence, which makes you want to work-out more, which lets you enjoy training more, etc. This keeps your body (and mind) in shape, but reduces the risk of injury from over-training (your body needs to gradually get used to running often). Stretch out after a work-out or run to relax. Injury is probably the #1 risk factor!Miles denoted as "run" should be at an easy, comfortable pace; think of this as your "fun run" pace. Miles denoted as "pace" should be run at your planned marathon race pace. Basically, just a little faster than the "fun run" pace since you won't really have an accurate estimate of marathon pace until like September. When in doubt just take it easy!
For the Tempo or Track run days, the idea is to do high-intensity
repeats with low-intensity breaks. The best go-to track workout is to
do 800 m (thats 2 laps) at 10k pace with 400 m (1 lap) breaks at a super
slow pace. Tempo style runs on a track are also sometimes referred to
as "Fartlek" (Swedish for "Speed-play"). This isn't mandatory - but it
will make you faster at all distances.Hill are important to any routine as well as speed work. I can't believe how often and to what lengths people go to avoid hills because they are hard. Marathons have hills -- the Earth has hills! Running focused hill repeats makes you faster on hills as well as on flats, and its a good substitute for speed work. An easy hill workout is just to warm-up, find a hill about 1/4 mile long, run up it fairly fast, jog back down slowly to recover, and repeat 3 or 4 times. Its been said that "Hill repeats are track-work in disguise"!
Keep track of your miles! Try not to skimp or "round-up". When you deviate from your plan, note your actual vs. planned mileage. You probably won't get every run in or always run the planned mileage but its important to note and hold yourself accountable.
In the last few weeks of training there is a reduction of mileage in preparation for the Marathon. This is known as the magic "taper"; your training is about over with and your focus now is to have the most energy possible for the marathon. Do not try to get in another long run or tempo workout in the last couple of weeks. When in doubt during the taper, especially in the last week, rest or do minimal running. However, do not use this as an excuse to skip workouts!
There is such a thing as rest (days with no physical activity -- its important) and (gasp) skipping workouts. Skipping should be reserved for when you are just way too tired, fatigued or out of time. The idea is that if you absolutely have to skip a workout, make it a shorter run or cross training session. The weekend long runs are key and should never be missed, even if you have to switch days to accommodate. Plan these longer runs out, if you try to squeeze them in between other activities, get them done Friday after work, or do them after a night of drinking and sleeping in, you will have a very tough time!
Plan and juggle this schedule to fit your own summer schedule. Don't think that you will still get a 20 mile long run in while on vacation, or try to squeeze in an 8 mile pace run between an afternoon BBQ and a night out. As long as you plan for it though, it's not hard to fit in shorter runs, even on vacation. Basically, planning for success means planning every day out during the marathon training time frame. Just make sure not to have high mileage weeks or really long runs in back-to-back weeks (notice how each time there is a build up to a high mileage weekend there is then a step back down the next week).
Try to do a race (10 miler or half-marathon is ideal) a few weeks before the marathon to give yourself an accurate prediction on your fitness level and pace, and to just get you back in the swing of things for race logistics. If you end up doing a race 2 weeks before the marathon don't push it too hard; don't do a race 1 week out. 3-4 weeks before the marathon is best.
You should already be training in proper running shoes chosen for you based on your arch, pronation, etc. Keep using these but invest in another pair about half-way through your training. The first pair will wear out before you are finished training. A typical shoe gets about 300 miles of use in it's lifetime. Take turns with both pairs while the old ones are still good. You can make the old ones your "rain pair" to keep the new ones clean and dry. If any shoe gets soaked loosen up the laces and give it a day or two to dry out fully. Try not to get your marathon pair soaked at all.
Eating and drinking on the run may be new territory but become essential on long runs and in the marathon. There are plenty of choices in what to drink (water, powerade, gatorade) and eat ("Gu" brand energy gel, Cliff-bar "Cliff shots" energy gel, sport beans, shot-blocks, etc). Get used to eating these on the go early on; sometimes it doesn't quite agree with your stomach the first time. Keep in mind most races give out water and powerade to drink, and "Gu" brand energy gel so either be prepared to use it or bring your own supply in a fuel belt (such as a "Spy-belt" or hydration belt). It's a good rule of thumb to drink fluids every 5-6 miles on a run of 10 miles or more, and to also add an energy supplement like Gu every 5 miles on runs longer than 12 miles starting at about the 10 mile mark. Wash down foods with water to prevent cramps. You may need a Hydro-belt to carry food and fluids while on the go if you won't be looping back to your car and can't count on water fountains.
There has been an explosion of nutrition strategies in recent years for endurance sports. There is someone who swears by just about anything -- vegetarian, vegan, fruitarian, paleo, high-fat, high-carb -- the list goes on and on. You will figure out what works best. For starters just keep it simple, eat extra carbs, eat when you are hungry, drink plenty of fluids, and carbo-loading. Carbo-loading is when you eat way more than normal amounts of carbs before a race. You can carbo-load the day before a race, but the few days leading up to a race are even better. This tops off your carbohydrate stores so that you will have more fuel to burn in the marathon. Using the principle that you should be practicing everything about the marathon while training, you should carbo-load before all your super long runs (not just the night before the marathon) so you know how your body will react.
Don't try anything out race day or in your last longer runs that isn't already tried and true. Use your first few longer runs to experiment on what and how much to eat and drink the night before, the morning of, during, and after a long run. DO NOT try out a new energy substitute, training philosophy, or radical form of thinking right before the race -- it could backfire! Know which pair of socks, shorts, and shirt work best on long runs. Modify your routines and repeat, make it a science and apply it on race day.
Chafing will now present itself as a problem on long runs. Some people start to chafe after around 10 miles, but for some it might not start until over 18 miles has gone by! This occurs due to a combination of sweat and long periods of skin rubbing and can be quite painful. Typically happens under your arms, between the legs, between your toes, or anywhere that the skin rubs against either other skin or fabric. Get some Body-Glide or Petroleum jelly and start figuring out which works best and how to utilize it. Different clothes can affect it too (short vs. long shorts, short sleeve vs. sleeve less shirts, etc.). Get all this figured out well before race day!
There are several common injuries that plague runners. It could be that you landed on something wrong, you might be adjusting to higher mileage, your shoes are worn out, etc. These can include "runners knee", IT-band soreness, achilles tendonitis, etc. The only way to deal with them is to rest and do non-running activity until it goes away. If you start running and it comes back immediately stop and walk the rest. Ease back into training after it feels better, and continue to stretch and strength train to ward off any new injuries. The old training ideals of "tough it out", "pain is good", or "push through anything" do NOT apply to marathon training and prep. A good remedy for most injuries is RICE - Rest, Ice, Compression, and Elevation of injuries. It's smart to ice leg muscles after a long or strenuous run even if you don't feel injured to reduce the risk of inflammation and swelling.
Embrace the running lifestyle -- subscribe to running magazines, read the new "shoe reviews", volunteer at races, attend free running seminars and injury prevention clinics, yuck it up with other runners in marathon training, update your training spreadsheet every morning, sharpen your culinary pasta skills! The more you do to stay in the running mindset the more you will enjoy it and be able to stay focused.
What about "bonk-ing"?
The term "bonk" is thrown around a lot when it comes to endurance sports and specifically the marathon. I'll attempt to demystify it. Bonking is really just want your body finally runs out of energy. It can come either when you have been active for too long at a moderate pace (for instance, mile 20 of a marathon), or even much sooner if you are pushing it too hard in a shorter race (you can "bonk" in a half-marathon if you go out too fast, its just less common). There is a not-so-magic cure for the bonk: train correctly, run your race smart, and drink enough along the course. Nothing will prevent you from getting tired in the marathon, but at least you can minimize the damage.Cramping is also a bonk-related risk. This is when your muscles will tighten and sometimes "lock-up" on you, causing it to be very hard if not impossible to run. You'll have to stretch them out, walk, and get some fluids in your to carry on. Cramping is partially the result of dehydration, but its really just the result of pushing your body harder than it can handle. Stay conservative throughout the race to avoid this.
That being said, there marathon holds an x-factor over all shorter races, that even if you are in tip-top shape and having a great day, there is still that possibility of just bottoming out. The "bonk" usually occurs between miles 18 and 22. It could happen later but usually if you made it that far you are home free!
Race Day
If you need more information, you can Google pretty much anything mentioned here. Also, ask ask ask. Runners love to talk about running and training (sometimes too much so). Find a runner at work, through friends, or even at a local running store and ask away. Only downside is they might talk your ear off.Its here. The Big One. Day 0. Race Day. Try to get a lot of sleep the week prior to the race, because the night before you will be hard pressed to get even a few hours of sleep. Race day shouldn't be a mystery - you should just be putting into practice what you have been doing for months now. Study the course map, know where and how often to expect aid stations. You should already know how much extra time you need to get ready, what to eat, when to eat, when to go to the bathroom, what to bring with you, and all the finer details. The bag checks work great; leave some long pants and a light jacket, some money/ID, and other essentials for after the race.
Should you run with a pace group? I say "yes", most major marathons have pace groups for major time goals in 15 minute increments and they are a great way to keep you on track. Not only to have someone to follow in the latter stages of the race, but a way to hold you back when you would foolishly speed up in the first 20 miles.
Try to find some friends and family to spectate and support you in your quest. Coordinate with them well before race day on where to be and when, both on the course and after the finish. This is a big mental boost. Take note of all the spectators, some of them come up with pretty hilarious signs! Be sure to thank them and especially all the volunteers on the course.
For your race time, pick 3 goals: a stretch goal, a realistic goal, and a safety goal. Base these on how well your training went, your current state of fitness, and the predictor race your ran a few weeks out. These might be for instance 4:25, 4:35, and 4:45. Now, go with your safety goal. Trust me on this!
Its been said that a marathon is the hardest 10k you'll ever run. Meaning, the first 20 miles should not be hard, it should almost be a cake-walk. The last 6.2 (or 10 kilometers) are what the marathon really is. You want to be feeling fresh at the 20 mile mark. When all else fails, keep going! Don't stop. Walk if you must, but walk fast. Don't just stop or stumble around walking.
Here we go:
Miles 0-5
Just getting started, try to get into a groove, and don't go out too fast. Drink at the aid stations even though you probably aren't thirsty [yet]. Don't want to get behind on hydration.Miles 5-13
Now you should be in your groove. Keeping a steady pace, drinking at aid stations, and (as always) holding back and not running too fast. Stay just behind your pace group if you have one.Miles 13-16
Now you have been out there for awhile. You are getting into the meat of the marathon after the half-marathon mark. You may feel surprisingly fresh. Again, don't speed up. You will probably have eaten a snack and/or Gu by now.Miles 16-22
Try to keep it steady. You will really feel like you are getting tired after the 16 mile mark. You shouldn't be at risk of bonking until at least mile 18, but by now you should be glad you didn't go out too fast. If you do start to feel yourself getting tired, slow down a bit, but do not stop! This will pass - depend on getting your 2nd wind.Miles 22-25
This is no man's land. You should be post the point of an acute bonk, but you will be more tired than you ever imagined. If you are behind your pacer still just hold on for dear life. You'll pass people who are just dying - you'll also get passed by people. Don't let either affect your judgement. Just keep going, pick out landmarks to run to, the time will pass even though it seems like an eternity.Miles 25-finish
You are basically done. You will get a huge mental boost knowing you only have a mile left. Keep going! Even if you are dead tired and walking, dig deep and make yourself run that last mile. Its almost over!
The Finish Line
A marathon is a major undertaking and should not be taken lightly. Don't think you can just sign up and let it happen - you'll need to make it happen. By race day you'll be a full fledged runner, not a "jogger" or "weekend warrior". Once you start training take a few pictures and notes about yourself: your outlook on like, your physical appearance, your energy levels, your diet, your day-to-day mood, really anything that makes you "you". Compare these after the race and see how many areas have improved. |
| Yup - now you finally get to be one of those people with an oval sticker on your car! |
Once you finish you will feel on top of the world and that you accomplished something you never felt possible! Savor the moment, spoil yourself, wear your medal - you truly have something to be proud of!
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