Marathon Training Center

Getting Started - Training Basics

There are many topics pertaining to the fundamentals of marathon training. Listed below are the most important considerations of which you need to become aware when you make the decision to begin training for your marathon.

Acquire Knowledge

Read and learn as much as you can about marathon training. In addition to the large number of books on the topic, websites such as LogYourRun.com frequently feature articles about marathon training. Additionally, ask others who have previously run the marathon you are thinking of running for their advice. Joining a running club or an organization that promotes marathon training and racing can also be of great help. Most importantly, pick a marathon training program and stick with it. Switching between training programs can lead to over training and injury.

Equipment

The staff of a local specialty running store can best assist you in selecting the appropriate shoe model that meets your specific running style. Buy running shoes from a specialty running store that has staff knowledgeable about matching you with the right shoe. Many stores use video taping as a way to determine your pronation as you are running - or will at least look at you as you run. Do not go to a department store for your first pair of shoes. Use synthetic socks, t-shirts, shorts, etc. This type of material will wick away perspiration and enhance your comfort level while running.

Record Keeping

If you don't already do so, keep a training log. Use a notebook, calendar, running log, etc. to record the following information: miles run, total time run, and shoe model worn. Records can also be kept on resting heart-rate, weather conditions, running route, your perceived exertion level, and much more.

The central reasons for keeping a log are three-fold. First, the log provides a history of your running, crucial to finding the possible cause of a running injury. Second, reviewing a running log can help determine the training methods that have been the most effective in the past regarding your best race performances. Finally, keeping a log is highly motivating, as few runners like to leave too many black spaces! However, do not become compulsive about your running just to "fill in the blanks" or to reach a specific weekly mileage total. I recommend also keeping a shoe mileage chart. By keeping a cumulative mileage total for each pair of the shoes you own, it is easy to determine when it's time to purchase a new pair. Most online running logs will do this for you if you pay them - but http://www.logyourrun.com/ will do this for you for free.

Supplemental Fitness Activities

Without a doubt, to run a marathon successfully, one must log the necessary miles leading up to the event. This is a concept known as sports specificity. It is also important to include some cross-training activities along with a regular stretching and weight training program to both reduce the risk of injury during this period and to facilitate total body conditioning. Cross-training is particularly important for runners who are just beginning to build a mileage base and need to strengthen the opposing muscle groups to reduce their chances of incurring an overuse injury during the mileage buildup stage.