Looking to become a 1%er, a badass that roams the roads and does unbelievable things.  Almost like an outlaw, one that runs afoul of the norms of society.  Then become a marathoner, as only about .5% of all Americans, have run a marathon.  If you are thinking about running the marathon distance, especially for the first time, here are some tips to go over before starting on your marathon journey. 

Getting to the finish line is not just running 26.2 miles or 42.2 kilometers it requires a combination of physical fitness, mental preparation, and commitment to a training plan. Here are some requirements to see if you are ready for marathon training.  But, believe it or not, with determination, almost anyone can complete a marathon, experienced runner or not. 

Make sure you have a base level of fitness. Before you start marathon training, it’s important to have a base level of fitness. This typically involves being able to comfortably run for 30 minutes or more without stopping. Although, it can be done without pre training, it is recommended that you have a couple of months of running before starting marathon training.  If you are coming in with a different physical fitness or sport background, that is certainly a plus, but try to make sure you have some cardiovascular fitness.  You certainly can complete a marathon without base fitness and a good marathon plan, but it will be more of a challenge.

Map out your time commitment.  A good marathon plan can run from 16-22 weeks.  Come up with a realistic goal and mileage plan.  A good coach will help you with that.  Will you be training 4 days a week or 7 days a week or in between?  Are you running to finish or running for a time?  Are you looking to beat a previous time?  Success will depend on how many days of the week you are running.   It could take a few to a dozen plus hours a week to train correctly for your marathon, again based on your goals.  You may just be running, but adding strength and flexibility exercises, possibly yoga and some mental training as well  adds up.  Don’t forget the long baths and massages if you have the luxury.  Plan for it, before you begin.

If you have been running and possibly racing over the years, it may seem easy to set a goal for your marathon.  There are many apps that can “predict” your finishing time based off a certain run.  But, there are many factors to effectively come up with a time that fits you and your goals.  If you are beginner who has not raced, talk to experienced runners to see where your pace may be. Again, the best way to set your goal is to talk to a coach.   

Marathon training puts significant stress on your body, so it’s important to be in good health. If you have any medical conditions, it’s recommended to consult with your healthcare provider before embarking on marathon training.  

Make sure that you are mentally prepared to train for a marathon.   Training for a marathon is not just physical; it’s also mentally challenging. Be prepared to push through fatigue, discomfort, and setbacks. Mental resilience and determination are critical to successfully completing marathon training.  

It is a great part of your training plan to create a  support system.  If you have a family, let them in on all of your plans.  If you have close friends, training partners for are a part of a close knit group, make them a part o your team.  The more they know the more they can be a positive influence on your training.   Don’t be afraid to ask them to run or bike with you, meet you on your route to cheer you on, bring food or drink to you on your runs, make you breakfast, give you a massage or just let you sleep.  The bigger your ‘team,’ the higher chance of success you will have.

You will want to commit to strength training and flexibility routines.  Your training will be easier if these are already a part of your daily fitness.  If not engaging strength routines, gradually,  work them into your training.  Getting through the tough later miles, requires a stable core, flexibility and a strong body.  Once again, a good coach can help your out with the right routines to do at the right times.  

Make sure you have the proper gear.  Invest in a good pair of running shoes that fit well and provide adequate support.  If you are unsure of the right ones, go to a running specific store for best results.  Comfortable athletic clothing, appropriate for the weather conditions, is also important. Additionally, you may want to look at other running accessories such as a hydration belt, a GPS watch, and appropriate nutrition during your long runs.

Be aware that your diet will need to change.  You will need to increase your caloric intake and hydration.  You will need to experiment with foods that work best with your runs, especially those eaten before the runs.  You will also need to train yourself to eat while running, whether it be regular food(if that works for you) or the myriad of gels, goos, waffles, gummies, sport drinks etc that are out there.   If you are using marathon training to lose weight, you will need to be focused, as it is not a rule that you lose weight, while training for a marathon. 

It’s important to follow a structured training plan that gradually increases your mileage and intensity over time. Avoid trying to do too much too soon, as it can increase the risk of injury.  Although there are thousands of running plans online, hiring a coach will take a lot of the guess work out of your training plan.

Plan for time to recover and rest.  Marathon training is physically demanding, and proper recovery and rest are crucial to avoid overtraining and injury. Make sure to include rest days in your training plan and prioritize sleep, nutrition, and self-care.

Life gets in the way and your plan sometimes gets sabotaged.    Be prepared to adjust your training plan as needed. Life events, weather conditions, and other unforeseen circumstances may require you to modify your training schedule. Flexibility and adaptability are key to successful marathon training. 

Marathon training requires dedication and consistency. Be prepared to stay committed to your training plan, even when it gets tough. Staying motivated and focused on your goal will help you overcome challenges and achieve success.  Lean on your support system, your planning and positive attitude for a successful journey.

Although there are thousands of running plans online, hiring a coach will take a lot of the guess work out of your training plan.  Online running plans are usually one size fits all, but you  are not all, you are one of one.  Consulting with a coach can  provide valuable guidance and support throughout your training journey. Coaches will help you with your plan, help you with realistic goal times, provide you with proper training paces, answer questions about strength and flexibility training, will be another voice for motivation and keeping you committed,   A coach will be invaluable to your success.  Online running plans without coaching are like New Year’s resolutions, they usually do not last.  

Remember, marathon training is a challenging but rewarding endeavor. It’s important to listen to your body, take care of yourself, and gradually build up your training to minimize the risk of injury and increase your chances of successfully completing a marathon.  Although, it seems may seem a daunting task, you too can be a 1% er, with the right plan.