Ten Tips
From the NOVA Marathon Challenge Training Team
Say you've never been a runner, but you get a sudden urge to
take on a marathon or even just a 5K race. How do you begin?
You can start with these tips.
Get the Okay
Make an appointment with your health-care provider before you
begin training. Training for a marathon is a major physical
undertaking, and it isn't appropriate for everyone. Discuss
your plans to train with your health-care provider, and make
sure he or she feels that you are healthy enough to take on
this challenge.
Choose a Training Schedule
Find a training schedule that fits your needs and commit to
it. Look for a schedule that is appropriate for your current
level of fitness (not for your ideal level of fitness). Also,
choose one that asks for a time commitment that is realistic
for you. You can prepare for a marathon by running between
four and six days per week. (To see how Team NOVA did it,
check out our
Training Calendar.)
Buy the Right Shoe
Consult a professional at a running store to help you find the
right shoe for you. Running shoes are the most important piece
of equipment you need for marathon training. The right pair
can keep you running injury-free. Once you have found the
right pair of shoes, be sure to keep track of how many miles
you run in them. You should get new shoes about every 500
miles. (You likely will need at least two pairs of shoes to
train for and complete a marathon.)
Shop for Synthetics
Throw away all of your cotton running clothes. When you sweat,
cotton holds on to the moisture, which can make you cold and
uncomfortable during a run. Synthetic materials (e.g.,
polypropylene) help to pull the moisture away from your body,
which will help keep you dry—and much more
comfortable—while you run.
Be Consistent
Make a firm commitment to be consistent. Schedule your weekly
runs as if they are important appointments. While life may get
in the way of running every now and then, it is crucial that
you stick to your training program at least 80 percent of the
time. Committing to a consistent routine throughout your
training will help protect you from getting injured. It is key
to running success.
Pay Attention to Your Body
Listen to your body; it knows best. While a training schedule
may suggest an ideal workout for the day, only your body knows
for sure. If your legs feel exhausted on a day your schedule
tells you to run hard, don't be afraid to go easy or even take
the day off. Pushing through your body's warning signs
(exhaustion, pain, etc.) can lead to injury. Learn to
recognize your body's signals and pay attention to them!
Eat Like a Champ
Eat a balanced diet throughout your training. Your diet should
emphasize whole grains, fresh fruits and vegetables,
protein-rich foods, and healthy fats. Don't try to cut back on
calories while you train for a marathon (you need calories to
keep you strong for your running). Instead, choose healthy
foods and snacks to fuel your body.
Drink Up
Practice sipping water or a sports drink about every 20
minutes during your long runs. (If your run lasts an hour or
less, there is no need to drink on the run.) A combination of
water and sports drink is best. Consider wearing a water
bottle belt during your long runs or asking a family member or
friend to give you fluids along the way. (Note: Drinking too
much water can cause a dangerous condition called
hyponatremia, so check with a health-care provider to ensure
you are getting the proper level of hydration.)
Consume Calories on the Run
If you exercise for more than 60 minutes (which you will do
many times during your training), you should consume 100 to
300 calories every hour. Experiment with sports drinks, gels,
and energy bars to find something that works for you.
Save Time for R&R
Make time in your schedule for extra rest and more sleep.
Marathon training can be exhausting, and you need to be sure
to give your body the rest it needs to keep up with the
demands of training. Plan on getting an extra 30 to 60 minutes
of sleep per day while you are training.
(A Bonus) Have Fun!
Enjoy your marathon experience. There will be a lot of ups and
downs through the training process, but don't lose sight of
your ultimate goal: to have fun!
For more information on training for long-distance running,
including the potential risks, see
"Ask the Expert"
with Miriam Nelson of Tufts University.
