At GertieBlu, we’re always hitting our stride when it comes to fitness, wellness, and beyond! If you’re considering running a marathon—or already gearing up for one—you’re probably feeling a mix of excitement and nerves. Running 26.2 miles is no small feat, but with the right preparation and mindset, you’ll cross that finish line feeling like a champion.
In this post, I’ll guide you through the essentials of marathon training and help you decide what to wear for race day. Whether you’re a newbie or an experienced runner, these tips will set you up for success!
How to Train for a Marathon: A Step-by-Step Plan
1. Start with a Solid Base
Before you jump into full-on marathon training, it’s important to have a base level of fitness. If you’ve been running for at least 6 months and can comfortably run 3 to 5 miles, you’re in a great position to begin. If not, start with shorter runs and gradually increase your mileage over a few months.
Pro Tip: Build your weekly mileage slowly—about 10% per week—to avoid injury.
2. Follow a Training Plan
A well-structured training plan is your best friend during marathon prep. The typical marathon plan spans 16 to 20 weeks, gradually increasing your mileage and incorporating different types of runs:
- Long Runs: These are the backbone of marathon training. Each week, add a mile or two to your long run, aiming to hit around 18 to 20 miles at least once before race day.
- Tempo Runs: These mid-length runs are done at a faster pace than your long run and help build speed and endurance.
- Interval Training: Short bursts of speed followed by recovery periods. This strengthens your cardiovascular system and improves overall pace.
- Recovery Runs: Easy-paced runs to help your body bounce back from harder workouts.
- Rest Days: Absolutely essential for avoiding injury and allowing your muscles to recover.
Your weekly schedule might look something like this:
- Monday: Rest
- Tuesday: Tempo run (4-6 miles)
- Wednesday: Easy run (3-4 miles) + strength training
- Thursday: Interval training
- Friday: Rest or cross-train (cycling, swimming, etc.)
- Saturday: Long run (build up to 18-20 miles)
- Sunday: Easy recovery run
3. Fuel Properly
Proper nutrition is key to fueling your body through long runs and recovery. Focus on a balanced diet with plenty of carbohydrates, healthy fats, and lean proteins. Don’t forget to hydrate! Drink water throughout the day and consider electrolyte drinks during long runs.
Pre-Run Tip: Eat a small meal with carbs and some protein about 2-3 hours before your long run or marathon (think oatmeal with banana or a bagel with peanut butter).
4. Cross-Train and Strengthen
Incorporating strength training and cross-training into your routine will help you become a more well-rounded runner. Strengthen your core, legs, and glutes, which are all crucial for maintaining good form during long-distance runs. Consider adding in yoga or swimming to improve flexibility and endurance without adding impact on your joints.
5. Taper Before the Race
About 2-3 weeks before race day, begin to taper down your mileage. This gives your body a chance to recover fully before the marathon. During this time, focus on getting plenty of rest, fueling up with healthy foods, and mentally preparing for the big day.
What to Wear on Marathon Day
When it comes to marathon day, your clothing is just as important as your training! The wrong outfit can cause chafing, blisters, and unnecessary discomfort during the race. Here’s how to dress for success:
1. Choose Moisture-Wicking Fabrics
The golden rule: avoid cotton! Cotton absorbs sweat, making it heavy and prone to causing chafing. Instead, opt for moisture-wicking, breathable fabrics that will keep you dry and comfortable.
- Top: Wear a lightweight, moisture-wicking shirt or tank. On chilly days, you can layer with a long-sleeve top or a light jacket that you can tie around your waist once you warm up.
- Bottoms: Depending on your preference, choose either moisture-wicking shorts, capris, or leggings. Make sure you’ve tested your bottoms during long runs to avoid any surprises with discomfort or chafing.
2. Invest in Good Running Shoes
Your shoes will be your best companion on race day, so make sure you’ve invested in a pair that provides proper support and cushioning for your feet. Visit a specialty running store to get fitted for the right pair based on your foot shape and running style.
Pro Tip: Avoid wearing brand-new shoes on marathon day! Break them in during your training so that they’re comfortable and reliable.
3. Don’t Forget Socks!
High-quality running socks are just as important as your shoes. Look for socks made from synthetic materials that help prevent blisters. Compression socks can also be a good option, especially if you’re prone to swelling or want extra muscle support.
4. Accessorize Smartly
- Hat or Visor: Protect your face from the sun and keep sweat out of your eyes with a lightweight hat or visor.
- Sunglasses: If it’s a sunny race day, polarized running sunglasses will keep your eyes comfortable.
- Anti-Chafing Balm: Apply an anti-chafing balm to areas prone to rubbing, like your inner thighs, underarms, and around your sports bra or waistband.
- Race Belt: Instead of pinning your bib to your clothes, a race belt can hold your bib, gels, and small essentials without weighing you down.
5. Check the Weather
Check the weather forecast a few days before race day and plan accordingly. Layer appropriately if it’s going to be cold, and if there’s rain in the forecast, consider a water-resistant jacket. A trash bag can even work as a disposable layer to keep you warm at the starting line before the race begins!
Training for and running a marathon is one of the most rewarding physical and mental challenges you can take on. With a solid training plan, smart preparation, and the right gear, you’ll be setting yourself up for success. And remember, the most important thing is to enjoy the journey!
Good luck and happy running!
GertieBlu
