If you have started developing some interest in marathons and have some running habits, you can be good in marathons if you train well. There is nothing more needed in becoming the best marathoner other than being physically fit. You can achieve the rest through training and getting things done right.
Whether you are aiming for a 5km or a full marathon, it needs months of training and dedication towards the process. This essential guide will explain the right process and things required to train for a marathon. It would be best to read till the end to get enlightened.
How Long Does It Take to Run a Marathon?
The duration you take to prepare yourself to run for a marathon depends on several things. Sometimes, it becomes impossible to know the exact time you should train to run in a competitive marathon. Some of the determinants include distance, course difficulty, nutrition and hydration, weather conditions, experience, average pace, and the crowds involved in the race.
While the official distance of a marathon is 26miles (42KM), there are other shorter distances to suit different types of runners. These distances also significantly determine how long you should train to be fit for a marathon. Here are some distances and their approximations.
- A 5 KM race: This is an entry-level race fit for beginners. However, it being a shorter race doesn’t mean that you shouldn’t train. A few months of training will make you fit for this short-distance marathon. Most runners achieve this in 25 minutes on average. However, it all depends on your pace and training.
- A 10 KM race: If you have been practicing for a marathon, you can try the 10km race, which is for intermediates. Most runners who have gone regular training can finish this race in 60 – 70 minutes. If doing jogging or quick walking, you can clock it in 70 – 80 minutes.
- Half a Marathon (21KM race): This requires an hour’s dedication and best suits the experienced marathon runners. For slow runners and walkers, they can use up to three hours to complete this race.
- Complete Marathons: Running a complete marathon can go for over 2 hours for experienced runners and over six hours for slow runners and walkers. If planning to run a professional marathon, base your time to slightly over 2 hours.
How to Effectively Train for a Marathon
There are several things required to make you the best marathon runner. Before getting fully into it, it is advisable to talk to your physician about your health status before embarking on other things. Moreover, the team behind this website has some popular guidelines on the things required to complete a marathon effectively. It would be best not to forget that you require good exercise and diet to train well for your marathon. Below are some things you will need.
Training Plan
To become successful at anything, including running for a marathon, you need to have a concrete plan. Most importantly, you need to prepare yourself some months before the marathon day. You can start by running at least 12 to 24 km a week to make your body adapt to the pace and energy required in a marathon.
An ideal plan should incorporate three running days in a week, two cross-training days: swimming, hiking, and biking, and two rest days. You can combine the short-fast runs, the medium runs, and the slow, long-distance runs in your running days.
Gear
You cannot be successful in running if you don’t have the right gear for it. The good thing about a marathon is that you don’t need a truckload of gears. Just a few, and you will be good to go. Some of the things required include:
Clothes: You will need running shorts, leggings, running socks, sports bras for the ladies, sweat T-shirts, among others. Do not wear cotton kits.
Shoes: Get some of the best running shoes from reputable companies. The shoes need to be comfortable and specifically made for running.
Running Accessories: You might need running belts, timers or watches, armband carriers, sunscreen, sunglasses, etc.
Water: water is much needed in marathons. Get yourself a convenient bottle for this.
Diet
Start following a proper nutritional diet for marathoners ten weeks before the big day. It would help taking more carbohydrates to get the much-needed energy and proteins to give you more calories and muscles. Get some healthy fats too to make your body stay fit.
Mental Preparation
It is important to get your mind ready for the marathon. You can do this by practicing mindfulness, running with friends, and staying focused on your goals. You should talk to friends or families if feeling anxious about the race.
Preparing for a marathon doesn’t have to be complicated. This guide has laid everything bare that can transform you from a beginner to an experienced marathon runner in just six months. You only need to follow the requirements, and you’ll be good for the race.