If you’re training for a marathon, these tips will help you train smart so that you can avoid injury and improve your performance.
Start Training Early Enough
Before you begin your training, plan carefully around the amount of time that you have before the marathon. It’s prudent to start training early so that you can see positive results and have some additional time if you need it.
Increase Mileage Slowly and Drop Back
Assess your current fitness level, and use your training time to make a steady progression upward towards your goal. This often means increasing your mileage 2-3 Kms per week and then “dropping back” (reducing your mileage) to give your body time to recover and build endurance. One technique that some runners use is to divide their training time into thirds, and then drop back every time they complete a third of the training.
Training Schedule Length
An 18-20 week training schedule is advisable. If this is your first marathon, it may be helpful to devise a schedule that allows you to progress but also provides enough time that you can take a week off (if needed) for vacation, illness, or any other life event that may interrupt your training. As you gradually extend the mileage that you run, you can also focus on using the remaining time that you have to improve your pace and stamina.
There are many different ways to train for a marathon. Make sure that you listen to your body and be cautious of any pain or strain to prevent injury.
