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training for a marathon, any suggestions?
KimLovesDon
Posts: 152 Member
I'm training for my first marathon, planning to do it in four years. I'm not in the best of shape, and I'll be 55 when I run it. Does anyone have any good advice? Will weight training help? Or should I just concentrate on the running? What about adding biking and swimming?
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Replies
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I personally like to keep it mixed up - I'm aiming to get a good 13 mile time (have been running 10/11miles every Saturday AM over the last few weeks) and then I'll work on being able to keep going for 26 (yikes)....
So I run short in the week 2-4miles 2 or 3 times and long at the weekend..
Plus I weight train, cycle, swim and whatever else takes my fancy!
When I get closer to an event I shall try a formal training plan and see if I get get a better result using this..At the moment I am my own trainer..Feel free to add.0 -
First off, good on you for giving yourself plenty of time.
Give us a little info on where you're at now. Do you have any running background? How far can you run now?
In general, marathon is all about endurance and building time on your feet. If you're not running now, couch to 5k is a good place to start.
One thing to keep in mind, this is a long term goal. Surprisingly marathon training isn't about getting out and hammering blistering paces and running until your lungs fall out. It's about getting out there and biting off a little piece of the pie, day after day after day.
Oh, yes, crosstraining helps break up the monotony and may help prevent injuries.0 -
can I butt in with a question? I would like to do a mini race (4.2 k ) in march. is it enough to train on a treadmill or do i have to run outside? (I will obviously run outside closer to the race, but i'm talking about for training). right now, I'm able to run for about 60-90 seconds at a time, and trying to work up. I can work out on the elliptical at level 3-5 at 155-170 SPM for about 65 minutes straight. I also do swimming once a week and weight training 2-3 times a week.
Current weight is 223 and i don't want to run outside until I've lost a considerable amount of weight (afriad for my poor 52 Year Old joints and bones)0 -
WTH? Why wait 4 years to run a Marathon? It's not your going to win the race!!!
Do it 1 year from now and in the meantime continue to lose weight.0 -
I commend you for having a longer term goal, I think too often people jump right into marathons (Myself included)
Right now just focus on building a base. keep the runs easy, build your volume, and avoid injury. After a while you can start adding in "speed" type work if you choose. Nothing wrong with some swimming or cycling if you like those activities, but as you draw nearer, running should stay the focus. Weight training always helps. Keep the movements simple & basic. Follow a plan geared more towards muscle endurance over power & strength.
One thing I would do is defenitely pick some shorter races every 6-8 months or so to train for and keep you focused. Good luck0 -
Not a big runner, but have read a lot and have watched my wife train for a few.
Weight training will help.
Cross training is highly encouraged. It allows you to build up endurance without pounding on the same joints/muscles as well, gives you a bit of variety.0 -
Weights, Running, Take your time and don't rush. I am running my first Marathon in November and I am 52. I started running 2 years ago. Start slow, 5k,then 10k,then 1/2 marathon. Work your way up. Read a book on training for marathon running. Get informed and follow a program to avoid injury. You can do it. Anything is possible if you want it bad enough. Good luck. Add me if you want.0
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WTH? Why wait 4 years to run a Marathon? It's not your going to win the race!!!
Do it 1 year from now and in the meantime continue to lose weight.
To be well prepared instead of marginally adequately prepared?0 -
can I butt in with a question? I would like to do a mini race (4.2 k ) in march. is it enough to train on a treadmill or do i have to run outside? (I will obviously run outside closer to the race, but i'm talking about for training). right now, I'm able to run for about 60-90 seconds at a time, and trying to work up. I can work out on the elliptical at level 3-5 at 155-170 SPM for about 65 minutes straight. I also do swimming once a week and weight training 2-3 times a week.
Current weight is 223 and i don't want to run outside until I've lost a considerable amount of weight (afriad for my poor 52 Year Old joints and bones)
Yes, you can train on a treadmill. Throw in some elevation changes to your routine, simulate some hills but yes, you can train for a race on the dreadmill.
Side note - many people say the treadmill is easier on the joints because it's a softer surface. As far as scientific data goes, I've never seen anything to support that.0 -
can I butt in with a question? I would like to do a mini race (4.2 k ) in march. is it enough to train on a treadmill or do i have to run outside? (I will obviously run outside closer to the race, but i'm talking about for training). right now, I'm able to run for about 60-90 seconds at a time, and trying to work up. I can work out on the elliptical at level 3-5 at 155-170 SPM for about 65 minutes straight. I also do swimming once a week and weight training 2-3 times a week.
Current weight is 223 and i don't want to run outside until I've lost a considerable amount of weight (afriad for my poor 52 Year Old joints and bones)
Yes, you can train on a treadmill. Throw in some elevation changes to your routine, simulate some hills but yes, you can train for a race on the dreadmill.
Side note - many people say the treadmill is easier on the joints because it's a softer surface. As far as scientific data goes, I've never seen anything to support that.
Agree0 -
I'm training for my first marathon, planning to do it in four years. I'm not in the best of shape, and I'll be 55 when I run it. Does anyone have any good advice? Will weight training help? Or should I just concentrate on the running? What about adding biking and swimming?
It would be helpful to know your background with running if any. Granted 4 years is enough time to go from no running to a marathon. I went from no running to a half marathon in about 6 months. Now it's a year later. I have a couple of halfs under my belt and a couple more on my race calendar and I know that I don't want to go on 20 mile training runs anytime in the foreseeable future. 10-13 is plenty for me and I really love running. So that wasn't meant to be discouraging just a reminder to you to keep in mind that it's good to set lofty goals but it's also ok to change them as time goes on.
Do strength train! It will help over all with fitness, with training your body to burn fat instead of muscle and it will help keep things looking firmer as you lose weight. Also mixing it up with cross training now will keep you from getting bored which is a good thing.
Definitely look for some other races in the meantime. You don't want your money race (the one your really focusing on) to be your first race. I get the jitters big time when I've done a lot of specific training for one specific race, so I mix in some smaller races into my training schedule to make sure I have practice with race day logistics.
Any way good luck!0 -
Here are my stats thus far : I ran my first 5k this year. I finished the race and I wasn't last, both of which were my goals. My time was pretty poor, and I'd like to improve that. My time was 1h 53m. I'm giving myself enough time to do the training so I don't end up injured.0
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Here are my stats thus far : I ran my first 5k this year. I finished the race and I wasn't last, both of which were my goals. My time was pretty poor, and I'd like to improve that. My time was 1h 53m. I'm giving myself enough time to do the training so I don't end up injured.
You are definitely on the lower end of the speed scale, but you finished and that is really important. It shows determination which is more important. Speed and distance will increase with time, and its going to require a lot of determination to get to that point.
Hal Higdon has a training program for half and full marathon and different versions for experienced and non-experienced runners. I would start with a plan like that. He recommends adding in cross training on the off days. I am nearly done with the half marathon plan and I mixed it up with cross training. I like biking mostly but also did some swimming. I now wish I had done more swimming because I am thinking about throwing in some triathlons and I think I am going to be weak in that regard.
Weight lifting is also recommended but I am just not into it.
Good luck!0 -
can I butt in with a question? I would like to do a mini race (4.2 k ) in march. is it enough to train on a treadmill or do i have to run outside? (I will obviously run outside closer to the race, but i'm talking about for training). right now, I'm able to run for about 60-90 seconds at a time, and trying to work up. I can work out on the elliptical at level 3-5 at 155-170 SPM for about 65 minutes straight. I also do swimming once a week and weight training 2-3 times a week.
Current weight is 223 and i don't want to run outside until I've lost a considerable amount of weight (afriad for my poor 52 Year Old joints and bones)
Yes, you can train on a treadmill. Throw in some elevation changes to your routine, simulate some hills but yes, you can train for a race on the dreadmill.
^^^This, I've run multiple full and halfs, 10K's, and tons of 5K's and I rarely ran outside.0 -
If you have a four year plan then you could focus on the 5K the first year, 10K the second year, HM the third year and then the marathon. This would allow you to build a big base without rushing it and also to focus on speed early on before you are overwhelmend with mileage.0
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can I butt in with a question? I would like to do a mini race (4.2 k ) in march. is it enough to train on a treadmill or do i have to run outside? (I will obviously run outside closer to the race, but i'm talking about for training). right now, I'm able to run for about 60-90 seconds at a time, and trying to work up. I can work out on the elliptical at level 3-5 at 155-170 SPM for about 65 minutes straight. I also do swimming once a week and weight training 2-3 times a week.
Current weight is 223 and i don't want to run outside until I've lost a considerable amount of weight (afriad for my poor 52 Year Old joints and bones)
I do most of my running on my treadmill. Its just more convenient with work and whatnot since I work from home. However, I do recommend getting outside at least once a week and do some trail running. You need to learn how to run up and down hills (treadmills can't do the later). It also makes it less monotonous. I prefer the treadmill because the impact is less than running on pavement, but it gets really boring staring at the same spot for an hour two or three times a week.0 -
I'm training for my first marathon, planning to do it in four years. I'm not in the best of shape, and I'll be 55 when I run it. Does anyone have any good advice? Will weight training help? Or should I just concentrate on the running? What about adding biking and swimming?
Four years? If you have a four year plan, I wouldn't focus so much on marathon training right now. Focus on shorter distances...train for a 5K and run a few of those and get adept at running those...then 10K...half marathon and so forth...build up that base. Also, who knows, through the process your goals may change. I started out on a similar path but ended up setting my sites on triathlon (which I would never have even thought about before) rather than marathon.
Just start with a good C25K program and train hard. And yes...incorporate resistance training as well...it's pretty important.0 -
Well, I was in ICU 2 years ago and and at 55, I am planning one in the fall. Here is what I suggest for all runners.
- Get shoes fitted at a running store.
- Do some leg strength exercises like squats and lunges, high knees and core ex like planks and crunches. Toss in a few push ups.
- Start slow, and take as long as you need without getting hurt.
- Took me a year to run a 5K, and another to run a 1/2 marathon.
- Miles are the key; especially slow ones.
- Get a plan to conquer 5K, 10K and a 1/2.
- Start 3 days a week, then 4-5 and 6.
- Cross training (biking, swimming) is good and so is strength training. Strength keeps join injuries minimal.
- Always stretch before and after.
- Enter races 4-6 times a year for the shorter ones, less for the longer ones.
- Have fun.
If I can do it, you can do it.0 -
thanks for everyone who answered my questions0
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you might consider some interval training...running a minute; walking a minute or some variation of that. There are some great couch 2 5k programs out there that you can download to your ipod or smart phone and they not only talk you through the workout, but have some pretty up beat music to help also. Jeff Galloway has a great method to help you train as well and you can also download his program to your ipod or phone as well.
I have been running since I was a kid and ran cross country and track in High School. This past year i completed 2 half marathons. I am not planning on doing a full marathon. I do interval training now and I also found a local running group in my area that trains for half and full marathons. They start out slow and also do some strength and core training after each run as well. I have LOVED it and made some great friends for the support system as well.
The group I run with has groups nationwide, i run with our local chapter of USAFIT. They give you weekly workouts for the whole season and Saturday mornings we do group runs and are broken down into groups based on our mile pace.
Like other posters have said, start out small and sign up for races starting now till you are running your marathon. Increase the pace slowly and listen to your body. Get fitted for good running shoes at your local running store and change it up a bit. I sign up for races before my half marathons just to keep me going and training, 5k's and 10k's. I like the 10k's a lot.
Good luck to you and I think it's awesome you have set this goal for yourself and are giving yourself time to train!0 -
Oh there are also some running groups on MFP you can join and get advice and information from as well.0
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I'm training for my first marathon, planning to do it in four years. I'm not in the best of shape, and I'll be 55 when I run it. Does anyone have any good advice? Will weight training help? Or should I just concentrate on the running? What about adding biking and swimming?
Four years gives you lots of time.
Start with shorter distances and break your training up gradually working towards your goal. While running will be your primary goal cross training is highly advisable (biking, swimming, weights) as they help in injury prevention and address muscular imbalances (and variety is the spice of life)0 -
Thanks to all of you for the advice! It's great to be in such a wonderful community of people who are willing to help!0
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