Running a marathon is no small feat. It requires dedication that begins months in advance with a comprehensive training regimen.
Establishing the right training routine that will get you ready for the 26.2-mile run can be difficult if you’ve never done it before.
We chatted to George Chasiotis, Founder of Minuttia and GrowthWaves, about his experience running the Malta Marathon and how he trained in the months leading up to the event.
In this article, we’ll discuss how to start training for a marathon, the ideal training regime, nutrition, and more.
Getting Started With Marathon Training
Before starting your training and diet plan, you must set yourself up for success. You can do this by being realistic in your goals and choosing the right marathon.
Set realistic goals
If you’re new to running, it’s unlikely you’ll be able to run a full marathon within a few months. Instead, you should focus on building your endurance by training for and running shorter distances like 5ks and 10ks. That’s not to say a marathon is impossible for you, but it will take longer to train for.
For people who have never run before, George notes, “They [should] take it slowly. […] Don’t just start with the marathon, just go out and run 200 meters.”
This approach lets you understand your current fitness level and avoids injuries from overworked muscles or dangerously high heart rates.
However, if you’ve already got some running experience behind you, you can implement a training program that will get you marathon-ready in a few months.
George had already run half-marathons and ran 10ks “almost daily” before deciding to take on the Malta Marathon.
Choose the right marathon
Before you decide which marathon you will do, research the terrain, weather, and climate. Running over difficult terrain or in extreme weather conditions drastically increases the challenge.
When George ran the Malta Marathon, it rained for the first time in the race’s history.
“It was very difficult because the weather conditions were not good that day. It wasn’t just small rain. It was raining and windy and cold the whole time. That made the whole experience more difficult.”
Of course, you can’t guarantee what the weather conditions will be like on the day of your marathon, but doing your research ahead of time helps minimize the chances of a nasty surprise.
Creating Your Training Plan
The ideal training plan varies greatly between runners, depending on factors like fitness and experience level.
Here are some key aspects of your training schedule to consider. But keep in mind that speaking with a trainer to build your personal training plan is advised.
Weekly training schedule
A typical marathon training schedule features different runs, like long runs, speed work, and ‘easy’ runs. However, your weekly schedule should be tailored to your specific needs for the best results.
George’s training schedule looked different from what you may expect, but it worked for him.
Increasing mileage safely
An overuse injury is a surefire way to stop your marathon training in its tracks, and ramping up your mileage too quickly increases the risk of injury. It’s vital you take your time, safely increasing your mileage to avoid a serious injury, even if you’ve run long distances in the past.
A common way to safely increase run mileage is to increase your weekly mileage by no more than 10 to 15 percent a week.
That means if you usually run a total of 20 miles per week, you should increase your total by two to three miles the next week.
Another strategy is to have a “down week” every fourth week by running a lower total mileage that week. This strategy could look like this:
- Week 1: 20 miles total
- Week 2: 23 miles total
- Week 3: 26 miles total
- Week 4: 23 miles total
Giving yourself an easier week provides time for your legs to recover and build muscle and endurance before you increase the distance again.
Incorporating cross-training
While running should form the base of your weekly training schedule, incorporating other forms of exercise provides more rounded training and strength that will benefit you during your marathon.
George is an avid swimmer as well as a runner, so he included a one-kilometer daily swim in his training schedule because, “I wanted to make sure that my cardio [was] not tested just on running.”
One aspect of his training that George felt was lacking in hindsight was weight training.
Rest and recovery days
Pushing yourself to the limit every day is extremely taxing on your body, and listening to your body is crucial for avoiding injuries. Incorporate ample time for rest and recovery into your weekly schedule to give your body time to heal.
Remember — rest and recovery time can mean the difference between sore muscles post-run and an excruciating overuse injury.
Although training for a marathon and increasing your mileage is supposed to be difficult, you shouldn’t push yourself to the breaking point every time you train. Including easy runs in your routine as well as complete rest days lets you keep moving without overexerting and stressing your body.
George opted for one to two rest days per week to give his body time to recover.
Nutrition and Hydration
The level of physical exertion required to train for and run a marathon means you will burn a huge amount of calories each day. It’s crucial to balance this with a high-calorie, nutrient-dense diet and plenty of water and electrolytes.
Let’s look at the dietary requirements for each of the key stages of marathon training, running, and recovery.
Pre-run nutrition
As you increase your activity levels, you must increase your calorie intake to match the amount you burn. Failing to fuel your body correctly will cause your weight to drop, and if you already have a low body fat percentage, your body will start using your muscles as fuel.
You will most likely need to eat three meals with multiple snacks in between every day to ensure you meet your calorie goals.
Although it may be easier to top up your calories with sugary snacks, you should focus on eating a balanced diet of nutrient-dense foods, such as:
- Whole grains (quinoa, brown rice, barley, oatmeal)
- Lean protein (eggs, greek yogurt, chicken breast, tofu)
- Fruits and vegetables (kale, spinach, broccoli, sweet potatoes)
- Healthy fats (avocado, chia seeds, fatty fish, nuts, extra virgin olive oil)
Mid-run fuel
The average marathon time is around four to five hours, so you will likely need some kind of fuel during the run. There are many different options here, from bananas and oranges to protein bars and gels. Research and try different mid-run fuels during your training to avoid stomach upset on the day.
Unfortunately, some of the more high-tech nutrition replacements like gels tend to cause gastrointestinal distress if your body isn’t used to them. That’s why George avoided them during his race.
“I ate a banana before I began. I would eat one more in retrospect. I had two bars and one banana [during the race].”
Drink water as often as possible, even if you aren’t running in the sun. You can also include an isotonic sports drink to help replace lost electrolytes.
Post-run recovery nutrition
Your post-marathon nutrition informs how fast you will recover from the race. It’s advised to eat within 30 minutes of finishing the marathon so you can kick-start your recovery.
Go for high-glycemic (fast-digesting) carbohydrate-rich foods in the first hours after your marathon. These help replace your muscle glycogen, the core fuel source burned while you run.
Good examples include:
- Bananas
- Raisins
- Granola
- Chicken breast
- Olives
- Avocado
You should also eat plenty of protein to repair broken-down muscles and drink one liter (around 34 fl. oz.) of liquid for every kilogram (2.2 lbs) lost during the marathon.
You also need to replace lost electrolytes like sodium and potassium. Drink unpasteurized coconut water or sports drinks and include sodium- and potassium-rich food and drink in your snacks, like crackers, bananas, salted nuts, tomato juice, orange juice, and milk.
Mental Preparation
Physically preparing for a marathon is one thing, but preparing mentally could mean the difference between pushing through to the finish or giving up when the going gets tough.
George says,
A study showed that runners who used lots of mental effort before a race ran slower than their mentally fresh counterparts. Try to reduce your mental fatigue in the days before your race to counter this.
It is also helpful to prepare ‘if… then…’ scenarios for the worries you have about the marathon so you can think about how to respond rather than reacting in the moment.
Furthermore, studies show that accepting the unpleasant feeling as something you must endure and bracing yourself for the upcoming discomfort can help you cope better and reduce the perception of effort.
Balancing training with life
Marathon preparation requires a strict training regime and diet plan, and it could mean cutting out a lot of things you enjoy. As George mentions, “Our minds and bodies don’t like change,” so you may find the adjustment difficult if you try to make too many changes at the same time.
Instead, try to maintain a balance between training and your life. This could mean taking more time to train for the marathon as you slowly make the required changes.
Choosing the Right Marathon Gear
Unlike most other sports, you can start running with very little. George said,
However, ensuring you have the right gear ahead of your marathon makes a significant difference. One of the key pieces George recommends, aside from a good pair of running shoes, is a smartwatch.
“I definitely suggest people wear a watch that takes their pulse. It doesn’t have to be an expensive one, just reliable enough, but your heart is pounding for many hours at a very high BPM. Anything can happen.”
Here’s a full list of top marathon equipment:
- Running shoes: Saucony Endorphin Pro
- Shorts: Tracksmith Session Shorts
- T-shirt: Arc’teryx Cormac Crew-Neck Short-Sleeve Shirt (Men/Unisex), Ibex Springbok Tank (Women)
- Hat: Janji AFO Hyperlight Cap (Summer), Sauce Swift Toque (Winter)
- Sunglasses: 100% HYPERCRAFT Sport Performance Sunglasses
- Sunscreen: Supergoop! PLAY Everyday Sunscreen SPF 50
- Underwear: Patagonia Men’s Sender Boxer Brief 6” (Men) Tracksmith Brighton Briefs (Women)
- Socks: Feetures Elite Light Cushion No Show Tab Sock
- Smartwatch: Garmin Forerunner 265
- Windbreaker: Outdoor Research Helium Rain Ultralight Jacket
- Running belt: Ultimate Direction Comfort Belt
- Nipple covers: NipEaze Marathon Grade Sport Nip Covers
Marathon Race Day Preparation
All your training and preparation comes to a head on race day. Here are a few things to consider on the day.
Race day tips
Your training runs should have given you plenty of information to work with on race day regarding what to eat, drink, and wear.
Avoid trying anything new that could backfire and cause chafing, stomach issues, or injuries.
Here are some other tips to remember on the day:
- Stay hydrated in the days leading up to your race.
- Prepare mentally with mindfulness, positive self-talk, and affirmations to get you through the wall.
- Eat a high-carb breakfast around 2-4 hours before the race starts and bring a snack to the starting line.
- Apply sunscreen before you get dressed to ensure you don’t miss anything and it has time to absorb. This helps prevent it from sweating off as much, but make sure to reapply.
- Wear something warm before the race if it’s cold in the morning. Opt for something you don’t mind throwing away or arrange to leave it with someone before the race starts.
- Give yourself plenty of warm-up time and don’t forget to use the bathroom. Queues for the port-a-potties might be long.
- Use anti-chafing products like Vaseline or BodyGlide on any areas where you noticed chafing during training.
- Check headphones are permitted or bring bone-conduction headphones so you can still hear your surroundings.
- Start slow and don’t get caught up in the excitement.
- Break the race down into smaller chunks and focus on making it through each segment.
- Make the last stretch into a game (assuming you are feeling strong) and see how many people you can pass. This helps distract you from fatigue and improves your pace.
- Drink plenty of water and start snacking as soon as you can after finishing. Eat a proper meal within 2-3 hours.
- Walk and stretch after the race to encourage your muscles into recovery mode.
Race day checklist
Thinking ahead and packing spares or emergency supplies can help avoid disaster. Here’s a checklist of must-have items for race day:
- Running clothes (shoes, shorts, shirt, socks)
- Warm tracksuit (if needed)
- Windbreaker
- Hat
- Sunglasses
- Applied sunscreen and extra to reapply
- Spare shoelaces
- Emergency wet wipes
- Extra nipple covers
- Extra anti-chafe products
- Hydration and nutrition (such as a sports drink and protein bars)
Pacing and strategy
When the marathon starts, there will be an almost overwhelming feeling of excitement in the air. Be careful not to get caught up in this excitement and start too fast, otherwise you risk burning yourself out too quickly.
“I [saw] many people who just started running like crazy. I would pass them later because they gave their all at the beginning.”
George knew his ideal pace and tried to stick with it. He broke the race down into one-kilometer chunks to focus on getting through one segment at a time.
“At the beginning, I was like everyone else, carried [away] a bit. But after the first few Ks, I started pacing myself more cautiously, and I would look at my watch.”
Post-Race Recovery
Finishing a marathon is the culmination of all the hard work and dedication you put into training. You will feel tired but elated once you cross the finish line. Look at the marathon you ran as a celebration of what your body and mind can do. Well done!
Now, you can take a well-deserved break! You should take two to four weeks off from running and exercising completely to give your body time to recover.
Ensure you take your time to ease back into regular exercise and remember you’ll probably feel stiff after the time off. Keep up the good habits you formed during training and check out any injuries that popped up during the run.
Now, what will you tackle next?
FAQs
The exact time it takes to train for a marathon depends on your existing fitness level and experience. Most marathon training programs last around 14 to 20 weeks.
Running a marathon without training is technically possible but is extremely risky, especially if you don’t have long-distance running experience. Training programs condition the body to endure the long distance and consistently elevated heart rate.
Undertaking a marathon without training may lead to serious injury and even death.
Short answer: Very.
A marathon is exceptionally physically challenging but the mental aspect adds another level. Runners tend to hit “the wall” after 18 to 20 miles when glycogen stores are depleted, causing intense fatigue and despair. Overcoming this is often the hardest part of marathon running.
Yes, walking is permitted in marathons.
Yes, staying hydrated and replacing fluids and electrolytes lost through sweat is vital during a marathon. The best advice is to drink when you feel thirsty and as often as you can.
All marathons have portable toilets set up at regular intervals along the route. Make a note of where they are and keep some emergency wipes in your pack.
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