How do I prepare for a 42 km marathon?

Question

I am 19 years old. I was an athlete back in school. Now, I plan to run a 42.195 km marathon. The marathon will happen sometime in January, that gives me about 4 months to prepare. I haven't participated in a marathon earlier. This time around, I want to run the marathon, not for completing it but actually compete, you know try to get best time. I can train for about 5-6 days in a week.

Also, I've been looking up online, and well, my BMI is 22.

I really think I can run the marathon this time and do well.

Help and suggestions welcome.

Answer 1

www.Runnersworld.com

Super Tips and training guide for Marathon

Answer 2

I think it is best to keep in shape everyday if possible. Go to the gym and go on the trendmill. If not and you would like to save money, best to run outside everyday. Challenge yourself with going on hills and such. Try working with your muscles a bit also.

Keep your body healthy with lots of fluids and just stay away from the junk food while you are at it. Best to eat a lot of nutritious foods and vitamins. Fill your stomach with the four food groups and with a healthy amount!

Answer 3

Well, there are three aspect in which you have to prepare.

1. Mental

2. Endurance/Stamina

3. Strength

Before you do some running never forget to warm up and after running cool down.

To prepare mentally you have to run first lesser marathons say start with a 10k then a 20k. Based on my personal experience, I never run a full marathon before, only 10k and 20k but because of this I am mentally prepared when I ran the full 42k in which i become a top finisher. (i run 3 - 10k and 2 - 20k before i ran a full marathon this in a span of six months)

To prepare for endurance/stamina i ran 5k - 6k every other day and swim 10 - 12 laps in an olympic size pool (50mts.) on days which i don't ran.

To prepare for strenght training (lower body) squat jumps, leg curls, and i do walking or jogging with leg weights.

And yes i was 19 goin on 20 when i went for my first full marathon. by the way make sure you have a good set of trainers, or running shoes to go with. Good Luck!



  

Answer 4

To prepare for this race you have to be training every others day (to give your muscles a break). You should try running at places with hills or just keep running more and more every other day at a track. Also about a 3 days to a week before the race you have to stay hydrated and you have to eat properly and work out and be serious about this.