You cannot enrol to participate in a marathon on a whim. This feat is neither a showcase nor a symbolic gesture to be taken lightly. You’d be advised to spend at least 14 to 20 weeks in advance of the occasion preparing for the undertaking. If you are eager to participate, but require some broad instructions on how to prepare for a marathon, here are certain tips to help you succeed.

It is as good a time as any for a marathon

For quite a few decades, it seemed that marathons had become, at the very best, strictly local occasions. It's popularity as an event and an activity waned quite a bit before it saw resurgence over the last couple of years.

As a matter of fact, the rising popularity of instances such as the MBNA Chester Marathon or the annual Copenhagen Marathon only goes to show that the activity is not on its dying breath. Furthermore, you’ll see that some tourists will enrol to participate and plan their vacations in respective cities around the marathons.

Give yourself ample time

All of this indicates that, if you were ever intrigued by the activity, it is as good a time as any to begin training for your first marathon. But where does one begin? Well, as it has been indicated in the introduction, you should allow yourself a comfortable time window of preparation which should take about three to five months.

This is especially important for people that cannot cover the distance of a half-marathon, which means that they cannot jog consistently and moderately for 13 miles, or 21km. If this distance already sounds impossible to you, then it is a reason more to give yourself ample time.

Eclectic runs

Once you become able to cover a half-marathon with certain proverbial ease (if it becomes easy, you should make it harder for yourself), that should be a fair predictor that you are on the right track. The key thing is to keep your runs eclectic.

Never slow down if you are going on the long jog; if you speed upkeep at that pace. While your bottom speed should not wane, ‘pepper’ your run with surprising sprint bursts and make your trail a polygon of challenges. In other words, if you can, run uphill and up the stairs as much as you can.

The last long run

You might be asking yourself why such a long preparation period? Your last long run should take place about three weeks before the marathon. This is how long it typically takes for the body to repair all the muscle damage from the intense training. The shorter the period between the last long run and the marathon itself - the greater the chance that you will not be in the condition to cover the distance.

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Lift weights

In addition to running, lift weights regularly. The strength workout should effectively contribute to your muscle mass and leg strength, which in turn feeds into your daily runs. Relying solely on running as a preparatory workout for a marathon can turn into a dead-end, so spice things up with similar strength exercises.

What (and how) to ingest?

When it comes to food, it is fairly easy to grasp the broad strokes. Whole grains should replace all pastry and snacks resplendent in bad carbs and white sugar. You need healthy carbs for the energy if you plan to ‘punch through’ the steep slope of building endurance and strength.

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Otherwise, you know the drill even if you’ve never trained: your plate should be filled with fruits and veggies, and your glass should be topped off with water.

Drink a lot of water during your training - it will be your saving grace. That being said, you should probably take it down a notch a week before the marathon. When the last 24 hours approach, ingest only a sip or two whenever you feel particularly thirsty.

The last thing you need is to have a full bladder during the marathon. Appropriately, make sure you have gone to the bathroom before the marathon, so you’ll be primed and ready to cover the whole 26 miles (or 42km).

Conclusion

With some proper planning and preparation, a marathon will be far from a daunting challenge. It will become a joyous occasion that will leave you feeling elated and accomplished. As a challenge, preparing for a marathon is not the hardest goal to reach for; it can be an exceptional learning experience and an even better way to gain some strength and endurance if you are a casual athlete.

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