How to Train for a Marathon

Be aware of your limits. The 26.2 miles in a marathon put you at a significantly higher risk for injury than your daily neighborhood jogs.

[{"selector":"#anim-71219458-c5f2-435c-aa43-2e080fa18522","keyframes":{"transform":["translate3d(-115.92356%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8d3b5d80-2027-4018-a349-4abbd785c41e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ad0e4858-a0ef-417b-8869-616883d953aa","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit - Google

Start early: Conventional wisdom recommends that aspiring marathoners run consistent base mileage for at least a year before embarking on a marathon training program.

[{"selector":"#anim-fd58a4b8-c72d-43fa-9659-837aa42ed358","keyframes":{"transform":["translate3d(-114.8265%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fbfa9e80-46f9-4bc6-abff-b5cdd96c3f58","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-618f34b9-f1f7-459f-851e-c4f8443f0aaa","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit - Google

Start small: Running a few shorter races—5Ks, 10Ks, or even a half marathon—is an excellent way to prepare physically and mentally for a first marathon.

[{"selector":"#anim-361c9b98-2f30-4e5c-82c8-e036174ffa1c","keyframes":{"transform":["translate3d(-115.14196%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-79a4b713-2e4b-410e-8ca3-8675cd50eceb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f5708bdd-c527-4a2e-b6be-58c1c463566f","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit - Google

Base mileage. Build your weekly mileage over time, running three-to-five times per week.

[{"selector":"#anim-6f6fb62b-2e34-4162-843f-49868a58e83c","keyframes":{"transform":["translate3d(-115.60509%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3bee05be-b81c-485a-a1e3-01a90dac9aec","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-98de9c30-d2f3-4e61-93dc-f7c835fa57d5","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit - Google

The long run. Do a long run every 7–10 days so your body can adjust gradually to long distances.

[{"selector":"#anim-cd7c7088-a324-4dd3-88a6-48eb6e8dff69","keyframes":{"transform":["translate3d(-115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-207498ec-170b-4e71-9dce-a74e9606c223","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5147fd4c-a16f-47ac-8a48-a772f98f9b06","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit - Google

Speed work. Practice intervals and tempo runs to increase your cardio capacity

[{"selector":"#anim-c2b593e5-b74a-4c2a-99d1-2e7d5c67b14a","keyframes":{"transform":["translate3d(-115.60509%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9d9852c5-ff70-422b-93b2-4da25e33613a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ebd96a10-4b3e-4901-b19a-9bc491071dd8","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit - Google

Rest and Recovery they let your muscles recover from taxing workouts and help prevent mental burnout.

[{"selector":"#anim-c282227a-0233-4dc7-a29f-44e3f319a3a6","keyframes":{"transform":["translate3d(-115.45741%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cb3083cc-6a6f-47d6-a5f4-830b23736fdf","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2d28288f-afab-4f7f-b72a-296eb9813686","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit - Google

Fueling You've probably heard about the phenomenon many marathoners experience right around the 20-mile mark, commonly called "hitting the wall" or "bonking."

[{"selector":"#anim-ae71fe40-c16f-460d-94d7-d000dea5d887","keyframes":{"transform":["translate3d(-115.45741%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-00f65219-1aff-425b-9e27-b05a4ed5bbe7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-49c7c01f-5ea2-48d7-b2f3-194115032216","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit - Google

FOR MORE SUCH STORIES VISIT BREEZYSCROLL