Training tips for running a marathon

Training for a marathon is like, well, training for a marathon! There are no shortcuts; you must diligently rack up the kilometres each day, slowly building up your endurance.

This journey will test your dedication, commitment and faith in yourself and your body as you reach new heights and push yourself to the limits.

This holds true even if you are a seasoned runner. And for the newbies, having the right strategy in place can make all the difference to reaching that finish line!

Still, it’s important to know that training for a marathon isn’t just about the physical aspects. You have to keep an eagle eye on your diet, hydration, rest and mental fitness, too.

Let’s hit the road!

Training tips

• As with any training programme, start slowly. Begin with short jogs and bit by bit, increase your distance. Follow the 10% rule – don’t increase your mileage by more than 10% every week.
• Cross-training is a fantastic fitness hack to add to your training. Include strength training, swimming or cycling to improve your endurance and reduce your risk of injury.
• Don’t forget to include rest days in your training programme. Your muscles need to rest and recuperate so that you can continue to perform at your best.
• Very few of us can go straight from the couch to the road. It’s all about pacing. So, you may need to start with shorter distances to get your body into the zone. Aim for 2-5kms in the beginning. As your training progresses, increase the length of these runs. Add in interval training, such as alternating between a marathon pace and a slower recovery pace for 1-2 km intervals. This method boosts endurance and teaches you how to maintain consistent energy output over long distances. The goal is to ingrain muscle memory, so that on race day, your body naturally sticks to your pace.
• Now, what about your mental fitness? Try to practise positive visualisations each day where you can see yourself crossing the finish line. Imagine how you feel and absorb those happy and joyful sensations of that milestone.

Nutrition tips

• Start by drinking water regularly throughout the day to ensure you’re well-hydrated before each run. On longer training runs, try to replicate the race by carrying water. Use electrolytes to replace lost salts, particularly during runs over an hour long. Consistent hydration training ensures your body is prepared to handle the demands of a marathon without dehydration or cramping.
  
• Eat complex carbs like brown rice, oats and sweet potatoes in the days leading up to the race for sustained energy.
  
• Some people can run on an empty stomach, while others need a little fuel. Try to have a light meal to give you a boost but that’s also easily digestible. Perhaps some apple slices with peanut butter a couple of hours before your run.
  
• Keep your energy levels up with a combination of carbohydrates and protein. Example: a helping of brown rice with some grilled chicken or a protein-packed smoothie.
  
  

Your marathon checklist

• Comfortable running shoes (test these out before race day)
• Moisture-wicking clothes
• Anti-chafing balm
• Running watch or phone for pace tracking
• Energy gels or bars for the race
• Water bottle
• Electrolyte powder or tablets
• Race bib and safety pins
• Sunscreen and sunglasses
• Cap or visor
• Extra socks
• Towel
• Recovery snacks (e.g., protein bars)
• Ice packs or compression socks

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.