Steps on How to Train for Marathon or Half Marathon

Training for a half marathon or full marathon is not always something easy to do if you are new to marathon running. There is a lot of confusing information on the internet on how to train for a marathon or half marathon and it is advisable for beginner runners to be conscious when using them. This is not meant to scare you as a novice marathon or half marathon runner, but rather to guide you. In this article I will give you some simple steps to follow on how to train for a marathon or half marathon.

Plan Ahead for Your Marathon or Half Marathon Training

Planning is the most important step in marathon or half marathon training and most beginner runners miss this step only to find themselves frustrated weeks or even months into their marathon training. Planning involves setting your goals and trying to answer the question why. Before even thinking about how to train for a marathon or half marathon, you need to ask yourself why you want to run marathon in the first place. It may sound obvious, but I can’t tell you as a marathon coach and former professional athlete how many runners I have asked that question as I design marathon or half marathon training schedules for them and are not able to tell me why. Remember it is one thing to talk about running marathon and totally a different thing to actually train for a marathon or even run one. As you think about training for marathon sit down and set some reasonable goals before you even look for a marathon or half marathon training plan. It is easier to find a reliable marathon training program if you have a clear
plan.

Setting goals include important factors such as:

• Which marathon or half marathon event you want to run
• What kind of experience you have i.e. are you a beginner or experienced marathon runner
• Are you running for time, course, fun, socialization, or just to finish
• What do you hope to achieve from the marathon or half marathon event you choose to run

These are just some of the guiding questions I often ask my athletes or marathon runners before I design a training program for them.

Choose a Marathon or Half Marathon Event to Train for

Though this can be considered part of planning discussed above, I like to consider it as a separate step in learning how to train for marathon or half marathon. The main reason for that is because the event you pick will determine the type of marathon or half marathon training schedule you will need for your training. It is advisable to pick a marathon event that is at least four months ahead; the further ahead the better for you. Due to unforeseeable problems such as marathon running related injuries giving yourself more time between the beginning of your marathon training and the big competition day will ensure that you can recover and still compete. For beginner marathon runners more time for training is advisable. Additionally, most of the good marathon or half marathon training plans are at least 16 weeks. Of course longer programs are better.

Find a Good Marathon or Half Marathon Training Schedule to follow

Marathon training plan is one of the most important tools that you will need for your training. As I mentioned before, there are several sources of marathon training information on the internet which include training programs, but not all of them are reliable. If you have knowledgeable marathon coach onsite I would recommend that you ask him or her to design a good marathon or half marathon training schedule based on your goals. However, if you don’t have a coach, you can easily find a reliable training program online. You can read on another article what to look for in a good marathon training schedule.

Start Training and Stick to Your Marathon or Half Marathon Training Program

This may also sound obvious, but I have seen several runners who follow different training programs at the same time. Please stick with the one marathon or half marathon training plan that you have chosen or that you coach has designed for you. Believe in it and follow every small detail in the program. Remember it is the little things that make the difference between achieving your marathon running goals and not achieving them. Also remember to follow other marathon training tips discussed in related articles on this site.

Training for marathon is wide topic to cover in one article, but these are just a few steps to help you on how to train for a marathon or half marathon.

Marathon Training Schedule: 3 Factors that can affect your Marathon Running performance

Having a good marathon or half marathon training schedule or plan is by far the most important factor that can determine your success in marathon training and running. This is true for both beginner and experienced marathon runners. However, there are other factors that are rarely spoken about by many coaches and nonetheless crucial when it comes to training for or running a marathon successfully. For seasoned runners these factors may be common sense, but for the majority of beginner marathon or half marathon runners, they are not.

Once again, I have to stress that these 3 factors are not the only ones to watch for as you follow your marathon or half marathon training schedule. I also assume that the program you are using is effective; otherwise if the marathon plan is bad, doing everything else right is not going to make the program better. So to be on the safe side, let your coach help you design a reliable marathon or half marathon training schedule, but if you don’t have a coach, you can find a good program online.

3 Factors that can affect your performance in Marathon Training and running

Adequate source of energy for marathon training

This may sound obvious, but I have seen several runners especially beginner marathon runners drop out in the middle of training or marathon race due to insufficient energy in their bodies. Marathon or half marathon running demands a lot of energy regardless of whether you are a beginner or elite marathon runner. The best source of energy for marathon running and training is carbohydrates. That is why it is important to take in more carbohydrates as you get closer to your race day. This does not mean you should ignore other nutrients, you still need a balanced diet, while increasing carbohydrate intake. Some good sources of healthy carbohydrates for marathon runners include foods such as bagel, whole wheat bread, pasta, chapatti, rice, and ugali (a Kenyan stable food) among others. Lack of enough carbohydrates will mean less energy during the later parts of your marathon or half marathon run. This is where most people hit the wall during the race.

Monitor your body temperature

If you are new to marathon running, this may sound new to you, but if you have been running for a while you know what I am talking about. Overheating is a common problem in marathon and half marathon training and running and can significantly affect your performance. It is really important that you understand your body so that you don’t go overboard. It is advisable to train for marathon in cooler conditions. If the outside temperature high (close to your body temperature) it may be too high for training. Plan to train early in the morning or late in the evening when conditions are tolerable for your body.

Watch your hydration level

This is related to overheating, but should not be mistaken to mean the same thing. Your body can be dehydrated even when you are feeling cold. You can also overheat even when you are hydrated. Though there is no given amount of fluid that must be taken during marathon and half marathon training or running, it is a rule of thumb to drink half a glass of water after every 15 to 30 minutes depending on the rate of dehydration. You can tell if you are hydrated if you are using the toilet more frequently and your urine is clearer. Your body loses more fluid when it is warmer, windy or less humid outside or when you are doing a lot of work such as training. Other factors that accelerate dehydration including drinking drinks high in caffeine, eating sweets or candy, and eating too much protein among other factors.

I always tell my athletes to do the little things right and their training schedule or program will help them do the rest. Once again, the bottom line in all these is your marathon or half marathon training schedule must be reliable.