I'd like to run for a marathon, how do I begin training after not running for 4 years.?

Question

I've gotten the motivation to run for a marathon...however, I'm out of shape and haven't ran in about four years. What are the steps I need to take to start training and get myself ready for this accomplishment?

Answer 1

Congratulations for wanting to do a marathon...you can definately do it. Since youv'e taken some time off, start off as if your a beginner. There is a good book you can get at the Running Room or Chapters/Indigo written by John Stanton: Running: from start to finish - there is a good 1st marathon program. You want to enjoy your first marathon, your only goal should be to finish it, upright and smiling.

Following a realistic marathon plan (usually has mileage increase of no more than 10% per week) Take rest days as scheduled, it is just important to rest as to train. Rest helps restore your muscles. Instead of running everyday, run up to 4 days/week and cross train (cycling, swimming, yoga, aroebics, etc.) Write a journal - very helpful and motivating. Record your mileage, time, how you feel, what drink or energy gel works for you, etc. Its important to try different foods/gels/drinks while your training...to try something new on race day can be distastrous (eg. runners diarrhea, cramping, etc.) Visualize yourself in finishing your marathon - and how you want to finish.

Depending on where you live, if your not sure on distances, areas, etc. join a local running club so you can buddy up with someone (especially in trails - due to lots of bears, carry a whistle with you). Having someone to run with not only helps you to keep going, but you can learn from other runners.

Make sure you are well hydrated during those long runs - you will know if your well hydrated by the color of your urine. Clear is good!

Don't forget to ice your sore muscles 10-15 minutes/3X/day and take advil if necessary. Warm up before and Stretch after your runs.

Treat yourself to a nice outfit for your first marathon (just make sure its comfortable, no chafing, cool) Use body glide if you have some troubled chafing areas...

Here is some links for you:

http://www.amazon.ca/Running-Start-finis...

http://www.johnbingham.com/training/JBR_...

http://www.runnersworld.com/channel/0,71...

Answer 2

Proper nutrition is key.

Start running in small increments, like 3 miles. Then just start building up. Add like .1 miles every day, and eventually, you will be able to run a marathon very well. Just make sure you stay hydrated during the run.

Answer 3

Start running for a short distance maybe 1/2 miles. Then as that becomes easy run 1 mile.  Once one mile is easy you work up to 2 and then you can start adding more distance as your run becomes easier.  When you start to run 15+ miles it will take you longer and longer to finish the run so make sure you have plenty of time left to finish your run.  The 3-6 days before the marathon rest so that you don't burn yourself out before the marathon.

A helpful device is a gps device that straps around your wrist they will tell you your pace , distance ran, and how many calories you burned.

The first link is one for gps devices, and the second link is for more marathon tips.

Answer 4

I think your headed on the right direction. Motivation is one of the first steps, just take it one step at a time and eat healthy.