If you’re new to running, the weeks of training ahead may seem daunting – read on to find out how to help your marathon training go as smoothly as possible.
Before you begin marathon training, we recommend visiting your doctor for a once-over – this is particularly important if you’re a smoker, ex-smoker, are overweight, or have a history of heart disease in your family.
Once your doctor’s given you the go ahead, it’s important not to overdo things and train too hard, too fast, in the first few days. Jumping straight into a rigorous routine is a common cause of injuries and sore muscles – it’s far better to go for a few walks and gentle jogs first.
If you feel any twinges or niggles coming on, tackle them early – find out more about common injuries and how to prevent and treat them.
A great starting point is to spend 30 minutes walking or jogging, four times a week. When you feel comfortable with this, start setting yourself distances or times as goals to work towards – for example, running for a mile without stopping, or running at the same pace for 20 minutes.
Once you’ve done four to eight weeks of steady running, you should be ready to start our beginner’s training plan.
From a gentle start, your training routine will begin to develop at a natural, healthy pace. If you’re finding it hard to train alone, consider teaming up with other runners in your area – you’ll benefit from the added support and motivation they can offer, especially on chilly mornings and dark winter evenings!
Now you’ve started, you need to keep motivated – the tips below should help...