What's the best way to start training for a marathon?

Question

I want to run in a marathon. Is it too late to start training for the New York City marathon? I can run 6 miles, 8 minutes a mile without stopping. What's the best way to start training for a full 26 mile marathon and get a decent time?

Answer 1

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 2

run 4-5 days a week and increase your distance til you are doing about 15-18 miles. don't worry, you'll be able to do the rest on marathon day. My niece Eileen has MS and runs the marathon. see the link below.

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Answer 3

You're going to realisitically need at least 6 months to get ready, so you can still probably pull off NYC in November.

Some can do it faster, but you'll suffer on many levels.

It sounds as though you have a good base fitness level.  I attached Hal Higdon's marathon guide, which will give you some training schedules, and direct your training and the eventual 'taper' before the marathon you choose.

Worry less about a 'decent time' for your first marathon.  Finishing, and finishing without walking should be your early goals.  Something like qualifying for Boston is less important than running a smart race your first time out.

You might consider Team in Training, or another structured training program.  It is helpful to have support, both in coaching and in having people to run with.

Answer 4

Run at least 5 days per week

One day be your long distance run

At least 1 day of tempo runs

Longest distance run should be 22 miles prior to marathon

Bet advice...choose the marathon and make it your goal to train for!!!!

Answer 5

If you want to start training for a marathon then you should probably start running. You should run around your block or around where you live. Run a lot each day to keep up your agility and speed. Another thing that helps me run is to do some jump roping because that increases your speed too. GOOD LUCK!!! =)

Answer 6

Not knowing your weekly mileage or your longest distance.  You can  accomplish this by NYC.   Building a base of 20-25 miles per week with your long run on the weekend.  Increase your long run every week by a mile, building up to a 12 mile run.  From there you can alternate weekends for your long runs.  Add 1 to 2 miles to your long run, for instance you just ran 12 miles this Sat. next Sat run 6 or 7 miles.  The following Sat. run 13.5 or 14 miles.    12 / 6 / 14 / 7 / 16 / 8 / 18 / 9 / 20 / 10 / 22 / 11 / 24 / 12.  Thats approx. 14 weeks, the last 12 miler would be 1 to 2 weeks before the Marathon.  That gives you time to taper.  With this schedule you will need to be running 30 to 35 miles a week after you have built your base.  Easier mileage the weeks you have long runs.  During the last  12 weeks you will want to add tempo runs and speed workouts to your schedule.  During your taper weeks back off to 25 to 20 miles per week.     Good Luck

Answer 7

The best way to start is by educating yourself.  Go to the library or to a book store and start reading all you can get your hands on.  There are many different books with different strategies to running a marathon.  They all have diets, training schedules, stories, hints, and other useful information.

Training for a marathon is much too complex to talk about on Y/A.  The only suggestions I can give you are to run 4 miles, 4 times a week.  If you're in shape, completing a marathon won't be too tough.