Marathon running is for anyone willing to invest the time, training, and consistency it requires. It is not limited to elite athletes or naturally gifted runners; rather, it suits those who are patient, committed, and prepared to trust the process. Our blog addresses everything you need to know when training for a marathon to ensure you’re fully ready and free from injury.
How long should you train for to get marathon-ready?
The commonly agreed number of weeks for training is between 16-20 weeks. If this is your first marathon then lean towards a 20-week training blook. If you have run a marathon before or regularly run multiple (2-3) times a week 5-10 km+ then you could manage a 16-week training block. If you are not a runner you will no doubt know preparing for a marathon is a big commitment. You will probably need longer than 20 weeks to train. It is important to build up that distance, consistency and strength to stay free from injury.
How many times per week should you run when training for a marathon?
You first need to ask yourself how much you want to commit to goals. Are you looking to finish in a specific time frame or to just finish and enjoy the experience?
The common thought is between 3 and 5 time per week. If you’re new to marathon running, it would make sense to achieve 3 quality runs allowing for recovery time in between. If you’ve run marathons before or used to running 2-3 per week already then you can think about increase training sessions accordingly. Make sure you have a rest day!
Should you go to the gym for strengthening?
Strengthening is a must if you want to make it through your training programme injury free. It is often something people either forget to do or skip when training for a marathon but not doing strengthening work makes you more susceptible to injury.
You don’t need to get too intense with this either, two strength session per week on the days that you don’t run is enough and you can do it in the comfort of your home.
Should you stretch?
You should stretch every day, at minimum after each time you exercise. Consistency is key 5-to-10-minute stretching covering the main working muscle groups. Your body will thank you! Sports massage will also help to loosen off your tight muscles, flush out built-up lactic acid, which will all aid injury prevention.
Myths and misconceptions
- Increasing distance every week or more miles/km is better
This is a tough one as you’ll be increasing the distance you run but you might not necessarily increase your distance each week if you have been generous with how long you have given yourself to train. What is important to note that when you do increase the distance to do it a little at a time, the common suggestion for this is 10% which is equal to about 1-2km at a time (sometimes 3). - Running is bad for your knees
This thought typically comes from a couple of ideas. A lot of people at some point in their running journey will experience some knee pain, however there is normally a reason. This could vary from over training, strains, weakness or tears. Of course, it is more than possible to run regularly without knee pain. When running on softer surfaces, for example running on a track or grass this will reduce the impact pressure going through the joints. Regularly running on hard tarmac or uneven surfaces could increase the chance of knee pain. However if you train appropriately and manage your load and rest you should be pain free. If you are experience knee pain, whilst you are running or training, this is when you should see a physiotherapist to have it assessed.
Injury prevention
In order to avoid injury, you need to have a plan.
- Training: This will start with how many times per week can you reliably go outside for a run. This will vary for everyone. It is important to be realistic so that it doesn’t feel over whelming or unmanageable.
- Strengthening: How often are you able to do some specific strength work for running, whether it is in the gym or at home. This is very important to aid building up to longer distances, and will only help in shorter distance 5km park run etc. Again, don’t go to extreme because you will need to fit in in around your daily routine and planned runs.
- Stretching: This is going to help you to recover quicker, feel less fatigued, sore and stiff through the day. At very least spend 10 min post run or strengthen session to stretch. As the volume in distance increase you will want to stretch more. There is no restriction to how many times you can or should stretch per day but start by spending some time in the morning and evening. Throughout your training sport massage will aid recovery time and injury prevention. When looking at frequency of massage one every 2-3 weeks during the start of your training. During heavy periods and when distance, load increase you can increase frequency of massage one per week. If you are not having frequent massage aim to have about 5 days between your massage and event.
- Nutrition: If you don’t have fuel or charge in your car, it won’t go. The same goes with your body. This will vary for everyone, but it is important to stay hydrated, even on the days you’re not training. Yes, you can have rest days! Eating enough of your essential food groups will ensure you have energy and also that your muscles are repairing fully.
If you find yourself with an ache or pain that doesn’t go away with in a week or two book in with a physiotherapist to investigate to enable you to continue your training pain free. Alternatively, book a sports massage to help support your training.
