Marathon training for beginners

Marathon training for beginners answers the following questions:

• How do I start training for a marathon?
• What kit do I wear to train for a marathon?
• What should I eat and drink during my marathon training?
• How much training do I need to do?
• How long will it take to complete the marathon?
• What happens on race day?
• The marathon - can I really do it?

How do I start training for a marathon?
Before you do anything follow the three-step checklist below;

Step 1. Is it safe for you to begin exercising? If you've not been physically active for some time, before you begin any sort of new exercise programme, you need to visit your doctor to get a check-up.

Step 2. Assess your current levels of fitness. Before you progress, you need to know where you are; take time to evaluate honestly your existing fitness and running abilities.

Step 3. Choose a training programme. Preparing for a marathon without a training programme or plan is not an option. To achieve marathon success effectively and safely, you need to follow a structured training plan that suits your fitness levels and will allow you to achieve your marathon goal.

What should I wear to train for a marathon?
All you need to start with is a pair of basic shorts, a t-shirt and/or a sweatshirt. Later as you progress in your training you may want to think about getting yourself some running-specific kit including clothing that will keep you dry, help you to avoid chafing, and is light and comfortable to wear. However, don't compromise when you're buying your training shoes - get yourself a proper pair of running-specific trainers. If possible find a specialist retailer who can assess your running style (or gait) and advise you on the most suitable shoe for your running style. Purchasing the correct running shoes is an investment in comfort and will help guard you against injury.

What should I eat and drink during my marathon training?
Eating the right foods, in the right amounts and making sure you are hydrated is as important to your training as the running itself. Without the correct food (and enough of it!), you'll struggle to complete the longer runs - so focusing on your nutrition is key.  The best foods to eat are the 'slow release' carbohydrates - these are the best sources of long-term energy, so choices such as pasta are ideal. Making sure you are adequately hydrated is of equal importance. Your fluid requirements will increase during training due to the need to store fuel in your muscles and fluid loss through sweating, so make sure you keep topped up.

How much training do I need to do?
Up to a point, the more training that you are able to complete, the better. But one aspect of training that is often overlooked is rest. Rest is one of the most important components of any training plan - and the best training plan will balance increasing your marathon fitness with adequate rest and recovery. To give you an idea of the levels of training involved, check out the information below, this will help you determine how much time you need to commit to training per week, depending on the marathon finishing time you're aiming for.

Please note; the marathon is an unpredictable event, the above target finishing times are just a general guide.

The best training plan should be a combination of long runs, recovery sessions and faster-paced training. This mixture of training will allow you build up your marathon-specific endurance, so that you will eventually be able to run for several hours.

How long will it take to complete the marathon?
There are number of factors that can influence your race; weather conditions, stopping to stretch, volume of other participants are just a few examples. One thing to bear in mind is that you will be out on the road for longer than your target time, for example, it can take up to 20 minutes to make it to the start line at mass participation events such as the Virgin London Marathon. But this will not affect your race time, many marathons use modern computerised timing systems, this will enable the event organisers to record your race time from the moment you cross the start line to when you cross the finish line.  

What happens on race day?
This is the day where you get to put months and months of training to the test and one thing is for sure, this is a day you will never forget! In terms of preparation, start packing for the race a few days before so you all your kit organised and ready to go. On race day you need to have an early start to allow sufficient time to top up your energy stores before you make your way to the start.

At mass participation marathons you can expect thousands and thousands of other runners on the course which contributes to an amazing atmosphere. Depending on expected finishing times, everyone lines up in positions or at different start points and then it's a case of waiting for the start gun to fire.

Throughout the route there will drinks stations with water and/or energy replacement drinks. Most marathon course maps will have these stations highlighted so you can plan your drinking strategy beforehand. It's important to note that it's not essential to - and you shouldn't - drink at every drinks station; instead, you should only drink when you are genuinely thirsty. Many runners also carry their own drinks bottle, so they can take in fluid between drinks stations if necessary.

Watching your pace is also very important during the race. Your training plan will have helped you prepare for running at an even, consistent pace. Along the course, each mile and/or kilometre will be clearly marked so you can gauge your progress.

The finish line - expect big crowds at the finishing line and they don't tend to be quiet! Crossing the line and achieving your marathon goal is a memory that will stay with you forever. Once you have crossed the finish line you will receive your medal, food and drink, and usually a goody bag with a souvenir race t-shirt and other bits and pieces. A few days after your race you can expect to receive the race results and often there are also photographs available of you in action at different points of the course. 

The marathon - can I really do it?
Yes! There have been over 600,000 finishers at the London Marathon to date - they can't all be wrong! There's no doubt about it progressing from non-runner to marathon finisher is a massive success story, and one that is completely achievable if you follow a correctly structured training plan. So, if you're considering taking up the challenge, do it - it's guaranteed to be the experience of your life.