Need tips on preparation for marathon

When's the marathon? PLan between 16-18 weeks for the actual marathon training (and lots of time )

Between now and the time where you have to start training, start running. EVen if you can get up to running 20 miles a week your body will appreciate it. If you can work up one day a week to being longer runs that will be helpful for you. SO if you run 3 miles a few days a week and start taking one day from 3 miles to 4 miles to 5 etc until training starts it will help you with your long runs. But don't add a mile until you can conquer the 3 miles. And then you can add incremements if you want (quarter mile a week). The marathon will have you build your endurance for the race but you need some endurance for training!

If you don't have good running shoes go to a local running store and get fitted. YOu will hate the price but you will need them.

WATCH what you eat more than ever. A lot of people get into the mindset of "I'm running all these miles, I'll eat anything." I did that too and when I was running 60 miles a week I wasn't losing weight.... because I ate it all back! Incredible how much I had to eat for this to happen lol

Be prepared for some days not to be fun. But it will be worth it without a doubt.

Find a training plan that works for YOU. there are great ones out there for any level and some have you run more than others. Some marathon plans you can train for with running 3-4 days a week and other recommend 6. Do what works for you. Never miss your long runs. Ever.

I could talk all dya about this but I'll stop now Good for you and good luck You will have the time of your life!

I did two half marathons in Baltimore in '06 and '07. I went with the Jeff Galloway run injury free system. Way worth it if you are new to running and need to work into it.

http://www.jeffgalloway.com


Good luck!!

Look into a run/walk program and just aim to finish. Start slow with the couch to 5k program and go from there.

I'm afraid that while stamina is good it doesn't really prepare your body for running so many miles.

Go to a proper running store and get fitted for shoes.


To be honest jumping straight into a marathon is somewhat foolish - and I speak from experience - I hurt myself trying to do to much too soon when I started running several years ago. The best route is to start slow enter a few 5k's then 10ks etc and build up SLOWLY. I've been running again since March and I'm now only doing a 10k with the thought of doing a half in March - maybe - if my body is happy about it.

Runners world has an excellent get you round program which you should look at.

But start with Couch to 5k first and foremost.

EDIT: what date is the marathon? - this is needed to give better advice. If it is the Mumbai Marathon in January I suggest deferring for a year.

Look into a run/walk program and just aim to finish. Start slow with the couch to 5k program and go from there.

I'm afraid that while stamina is good it doesn't really prepare your body for running so many miles.

Go to a proper running store and get fitted for shoes.


To be honest jumping straight into a marathon is somewhat foolish - and I speak from experience - I hurt myself trying to do to much too soon when I started running several years ago. The best route is to start slow enter a few 5k's then 10ks etc and build up SLOWLY. I've been running again since March and I'm now only doing a 10k with the thought of doing a half in March - maybe - if my body is happy about it.

Runners world has an excellent get you round program which you should look at.

But start with Couch to 5k first and foremost.

EDIT: what date is the marathon? - this is needed to give better advice. If it is the Mumbai Marathon in January I suggest deferring for a year.

This is exactly what I did. Galloway has a run walk system that works well and its super easy to follow.

find a good training program.

those activities you've already done will not prepare you for running. Good luck - you've got a lot of work ahead of you.

This ^^^

I went into running with the attitude that I was in decent shape prior and it will be no problem. Running is different. It's wonderful, yes, do it, yes, but it's not the same as Zumba or any other program. So, don't think that because you can do Zumba for an hour that you can jump right in and run for an hour.

Start with a C25K program. If it is the marathon in January, give yourself another year to prepare for it. Doing too much, too soon is a great way to injure yourself.

Hey,

I have registered myself for next year's marathon. I am a complete non-runner kind. But since the time I have started doing Power 90 workout, zumba and yoga religiously, I have built a lot of stamina. This marathon is a challenge for me. I want to start preparing myself from today. Any suggestions?

So as of right now you don't run at all? Is that correct? How far away is the marathon? This honestly seems like a bad idea. A runner should have a minimum of 18 months of solid running before even trying a marathon. The workouts you are doing don't really relate to running fitness. Sorry to be a Debbie Downer but you're setting yourself up for a really bad experience. Can you switch to the half marathon? If you get out and start running today you could be ready to do a half in a year. Get the c25k program and get started.

1. Get fitted for running shoes, including a stride analysis, at a running store.
2. Get a heart rate monitor.
3. Go here:

http://teamoregon.com/publication/online/0299run.htm

Team Oregon has the best training advice I have found.

I hope you actually have a whole year.

Get fitted for running shoes
Slowly raise your miles/week to 25 (increase by no more than 10% each week)
Once you can comfortably run 25/week, get an 18 week training plan.
Invest in a foam roller
Do not run fast. Your long runs need to be slow. Speed work will do very little for you until you have built up your aerobic endurance anyway.

Please do some shorter races and try running before a marathon. I've been running for over two years and still don't think I'm ready for that distance. I just ran a 10 mile and it was challenging.

Non-runner to marathon in one year?


May God have mercy on your soul.





And by that I mean, good luck. :flowerforyou:


(Because I tried a program of my own design called "too much too fast too often", I've managed to go from dormant runner to 6 miles in about a year (having spent 4 months completely sidelined with plantar fasciitis). I suggest you try a different plan than the one I used.)

Thanks a lot to all of you for clarifying that practice for running is different from other forms of exercise and especially I need to work on this one to be prepared for the marathon. The marathon is in December 2014. I think thats a good news, I have enough time to practice.

Last December, I started jogging, but within few minutes, I would get cramps on my lower left abdomen (also known as side stitches). Because of those cramps, I stopped jogging and concentrated on aerobics and zumba. But no matter how much jumping jacks and high intensity aerobics I do now, I don't get these cramps now. I don't know what was the problem exactly. I still need to check by starting running again as to whether I get these cramps now. Yes, its true that I never did stretching before starting to jog, but I would walk for half an hour and then start jogging, so I thought my body must have warmed up. Am I wrong here?

I already have good running shoes. Will check out the apps that you guys have suggested. :-)

Ok first. I think your crazy to try a full marathon with 1 year to prepare. Good luck! Can't wait to see you post about it in 2014.

I don't stretch before any run. The most I do is a 5 min walk. Or sometimes I will run a short way to warm up. . that's it.
Side stitches are from your heel strike, posture, breathing, etc. Stand up tall. When you feel your one side starting to hurt, breath out on when your Other foot hits the ground. ... Also just slow down.

I'd say ditch Zumba, aerobics, etc. (for now) There are some good articles on runners world about your posterior chain. Point is if you are going to be a runner, you better go at it full bore or just quit now.

Good running shoes are what you need. I like 0 - 4mm drop shoes. I spent about $100USD on them. Go to a place that will look at your running gate.

Sign up for some sort of 5k run in the early part of the year. Couch 25k will take you 9 weeks to complete if you don't have to repeat a week. I had to repeat 2 weeks. Get used to running outside in the elements, or on the treadmill. . once spring hits, get outside.

I'd really recommend doing a 1/2 marathon maybe in August. This would be a good marker to see how you are doing.
I would consider some sort of GPS or smart phone app too. Since you don't know how far you can go or whatever yet. Maybe an HRM too.. maybe.

Find a marathon plan, Hal Higgins or something. Someone mentioned the run/walk plans. do that.. it works. For next week, I'd personally start C25k wee1 day 1:
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
http://www.coolrunning.com/engine/2/2_3/181.shtml

If you have no running base and have not been successful in your past attempts at running, why do you want to run 26.2 miles?

Why don't you try becoming successful with 5K's which are 3.1 miles. If they go well, work on 10K's, 6.2 miles.
The next big jump is a 1/2 marathon, 13.1 miles.

It takes a long time for a non runner to work up to a full marathon. I know, I've run 5. It took me several years to get to my first one. Just because you signed up for one in a year, it does not mean you should do it.

Lots of people walk the entire marathon. Depending on time restrictions for the one that you signed for, that may be an option.

Rule of thumb is do not increase distance more than 10% per week. Your starting base before you begin your real training should be the ability to run 10K's easily. Once you get there, you are about 20 weeks out on safely building your base. At this point, you should be running 4-6 days per week.

Good luck, don't hurt yourself, injuries suck.

I have been running on and off since I was in my twenties and running seriously for the last ten or eleven years. I've run shorter races, and I've run the Bay to Breakers in San Francisco twice, which is approximately 71/2 miles. In order to run any race, you must love running. You must be disciplined enough to stick it out through training. You will get side stitches, sore muscles, leg cramps, and water blisters and callouses on your feet. Some days you will feel exhilarated from running, other days it will wear you down to the bone. You just have to be prepared for the good and the bad.

Please also follow the wonderful advice in this thread about fitted running shoes and proper training, as well as joining your local runner's club. Find some running buddies who have the marathon goal too.

That said, how do you feel about running? If you don't run now you may not be able to properly train for any race a year from now. A year just seems to short of a time for a non-runner to train for a marathon.

Whatever you decide to do, the best of luck.

wishing you a lot of luck. with the side stitches there are really a lot of theories about why folks get them from stride to pace to breathing. I've found most times it's more to do with shallow breathing. If you're still getting them even with the increased activity following a running program, I'd recommend doing interval training to help. It can also be from your pace so if you're going to try to run through it, slow it down. There's a lot of speculation on just stopping, slowing down, or pushing through when you're feeling a stitch, best bet just do what feels right for you.