What do I need to do to prepare for a marathon?

Question

I am seriously considering taking part in the London marathon next April. I am quite fit (go to the gym daily) and eat a healthy diet.

What do I need to do tp train for the marathon, exercise & diet? I know it is 9mths but want to start training now

Thank you

Answer 1

Have your head examined.

Only inferior souls seek to be noticed via public torture.

Answer 2

Go to the runners world web site, they have a smart coach system which gives you a complete running plan. Most important, get your trainers from a proper running store, they will measure your feet and your running gait for the best shoe's for you, you will lose your toe nails during the run if you don't. Good luck

Answer 3

Hello,

During the next 3-4 months, start gradually building up your running to 3-4x a week.  And get your weekend long run up to 5-7 miles.  After that, start the 20-week schedule below.  This should have you ready for the 26.2 miles.  The key to any training plan is that gradual mileage increase to prepare yourself for the distance.  Anyone can do it...it just takes discipline.  Best of luck!!

- Mike

Answer 4

eat loads of pasta like every day and stay calm

Answer 5

Go to a good local running shop and get some shoes that fit right. Join a running group. start slow to avoid injury..keep up with your other work outs (cross training helps)

start out with 2k-3k runs 2-3 times a week, get comfortable with that and then start to increase the distance of your weekend run...

plan for the race by working backwards from race day,,you will probably want to take 2 weeks off from long runs before the race to allow your body to rest and heal so you are at optimal health/fitness for the race.

So a month beofre the race you should  run 15-18 miles,,ideally you will have been able to do 2 or 3 15-18 mile runs,,make sure you take a day or two off after those longer runs...so probably 3 months before the race, you will need to do a few 9-12 mile runs,,again,,one long run on the weekend and runs of like 5 or 6 miles on tuesdays and thursdays should be sufficient for your first full marathon. You want to avoid injury before the race and then finish the race.

Marathon is every bit mental as it is physical

Good luck

Answer 6

In order to run FLM you need to get in first.  You can't just buy a ticket like you can for other races.  Have you entered the ballot?  If not you've missed the boat for 2009, unless you get a golden bond place, in which case you're expected to raise significant amounts (£2500+) for charity!

That's first...  Now the training...  If you're not running regularly already it's a good job you've got 9 months.  26.2 miles is a long way.  Only because you go to the gym doesn't mean you have running fitness.  Most beginner marathon schedules will expect you to be able to run at least 5km for starters.  Can you do that?

Then... do you have proper running shoes?  Cross trainers you use for the gym are not appropriate for running.

There is a plethora of beginners running programmes out there.  In my opinion the best ones are by Jeff Galloway or Hal Higdon...

http://www.jeffgalloway.com/training/mar...

http://www.halhigdon.com/

Answer 7

I was reading the other answers and they seam to be partly right.

Yes, get your head examined - a marathon is quite an undertaking and you have to do quite a bit of work to get to a fitness level to complete it, and you have to push your self round the last section mentally - it is a mad thing to do (around 20 miles I always ask myself why I am running one). So get your head examined! You will wish that you did at the end.

Yes, eat lots of pasta, also beef, rice, curry, beer, chips, apples and oranges... in fact eat whatever you would normally eat (a  little more than normal perhaps depending on your training schedule)

Finally you need a place in the race. There is an open ballot for the next race that is open when this years race finishes - and unfortunalty that has allready passed. To get a place now you will need to get a place through a running club (unlikely) or through a charity. Check the london marathon website tosee which charities have places available. You have to pledge to raise a minimum amount of cash for the good cause and they supply you with a race number and support while you train.

OK,so what to do?

April is a long way away to keep motivated but the best time to start running is in the summer when its nice outside. Goout on road runs, perhaps 1 or 2 a week instead of a gym session. Run for half an hour or so. This gets your legs used to running. If you want push the distance to 50 minutes over the next couple of minths and enter a 10km race (see runnersworld website for "events" to enter). That will keep you motivated.

About 4 months before the actuall marathon - just after christmas - start increasing the number of runs a week to 4, 5 or 6. Run a mix of long runs (1 or more hours, short sessions (30 mins), and runnng for fun).

You need to do a long run each week, and probably at the weekend when you have time. In the months going to the marathon increase this long run to 18 miles a few weeks before hand (gradually increase it).

Go out running and see how it goes, nearer the time - perhaps October ask again for more advice and say how it is going.