Keep reading to learn how to train for a marathon.
Preparing for a marathon can take a significant amount of time, but it’s impossible to know exactly how much time it will take to run one. In general, though, the time it takes to complete a marathon (or any long run) depends on a variety of different factors:
Though the official distance of a marathon is about 42 km (26 miles), most races offer a range of distances to suit all levels of runners.
A 5 km (3.1 miles) race. This race is an ideal entry-level race. The distance is short enough that even beginners, with the right amount of training, can be ready to compete in a few months. If you’re new to the 5 km race, you might wonder: how long does it take to run a distance like this? Many runners find that a good finishing time is anything under 25 minutes. If you’re a walker, you’ll probably finish a 5k in 45 to 60 minutes.
A 10 km (6.2 miles) race. If you have some running experience under your belt, you may want to try running the 10 km marathon. But how long does it take to run a marathon of this distance? Although it’s impossible to predict the exact running time, the average runner with a few months of regular training can finish it in 60–70 minutes. If you’re a jogger or quick walker you might be able to finish it in 70–80 minutes.
A half marathon (21 km or 13.1 miles). Running times for a half marathon range from a little over an hour for professional runners to over three hours for slower runners or walkers.
Marathons (42 km or 26.2 miles). Running times for marathons range from over two hours for elite athletes to six or more hours for those who run slower or prefer walking.
Before investigating how to train for a marathon, it’s important to consult with your physician. If you get a thumbs up, consider following a training plan to guide you through your journey. Don’t forget that your diet is just as important as your exercise training, so plan to follow a nutritious diet program as well.
Full marathon training is essential, especially if you’re a beginner. If you don’t have much experience running marathons, then you should start preparing six months before the big day. Aim to run 20–24 km (12–15 miles) per week. Preparing for a marathon is crucial, as your body needs time to adapt physically to the pounding that it will be taking during both training and the race.
The ideal full marathon training plan should have:
If you’re a first-time marathon runner, you might be wondering ‘What gear do I need when running?’ Yes, preparing for a marathon also includes equipping yourself with the right gear. The good news is that you don’t need a lot of equipment, as running is a pretty low-maintenance sport. However, if you want to make sure you’re safe and have no troubles finishing the marathon, here are some essential items to consider:
Preparing for a marathon requires a combination of regular exercise and proper nutrition. Start following a nutritious diet plan at least ten weeks before the big event. Here are a few tips to help you stay in shape.
Eat more carbohydrates. Carbohydrates are the body’s primary source of fuel. They should make up 60–70% of the total calories you eat in a day. Aim to consume more complex carbohydrates and less simple sugars, as they are digested more slowly and give you longer lasting energy. These complex carbohydrates include whole grain breads and pastas, cereal, brown rice, oatmeal, and vegetables.
Fat and protein. Let’s not forget the other two main macronutrients, as they also form an important part of a balanced pre-marathon diet. Protein is essential for muscle growth and should make up about 15% of your total calories per day. You should consume less than 30% of your total calories from fat. Be sure to choose healthy fats, including from avocados, nuts and seeds, and oils like coconut, avocado, or olive oil.
Hydration. In addition to a meal plan, it’s crucial to consider hydration. Water should be your primary source of hydration and you should strive to drink at least 6 to 8 glasses of water every day. If you’re running longer distances, you might want to add in sports drinks to help replenish your electrolytes.
Preparing for a marathon doesn’t just include training and healthy nutrition. Getting your mind ready to face the distance — whether it’s 5 km or 42 km — is equally as essential. One study by Staffordshire University in the UK discovered that mental toughness accounts for 14% of racing success!
Here are a few tips to help you get in tip-top mental shape:
If you’re in a healthy condition, you can go from couch potato to marathon with about 6 months of training. However, it’s important to transition in baby steps. Begin with 5 km, then move to 10 km, and slowly progress towards a half marathon before you tackle the full marathon distance.
Preparing for a marathon can be an intense experience — but it can also be life-changing. Being active in this way tends to remind you how much better life is when you’re regularly training, maintaining a healthy diet, and setting goals. So, when the day of the marathon finally arrives, remember your training plan. Stick to your pre-run diet, wear your most comfortable pair of running shoes, and get a good night of sleep beforehand. Don’t start out running too fast, stay relaxed when things get hard, and run across the finish line knowing that you just completed an incredible athletic achievement!