18 weeks before
01 go for a health check
Go to a doctor for a check-up, and make sure that your general condition is suitable for a marathon.
02 Invest in good shoes
This is not a marketing trick: good shoes are really important and you will need three or four different pairs of them, so your feet and body can get used to different movements and running styles. When you think about training for a year, that’s not too many. Go to a specialised shop where an expert can test your running style and consult you personally.
Ideally you should have:
- A well-supported shoe, a bit heavier (about 300 g) for long, slow runs
- A lighter one for fast training sessions or competitions
- A trail running shoe to run on trails and enjoy the outdoors
- A neutral running shoe (zero-drop, which means rather flat) to stimulate the use of the foot
03 Four times a week are plenty
You can choose an online programme, ask a coach or download an app, but don’t train
too much; rest is paramount. Aim at doing four types of different runs a week. If one or two weeks you’re busy, sick or don’t feel like it, it’s ok. If you want to train a fifth day, do some strength training (squats, lunges, planks, etc).
04 Rule of thumb: run 42km a week
To give you an idea of the total amount of work you’ll need to do, keep this in mind: if you want to run 10 km in one day, you’ll need to run at least 10 km each week. If you want to run 25 km in one day, you need to run at least 25 km each week. Therefore, if you want to run 42 km in one day, you need to run at least 42 km each week (and not necessarily a lot more than that).
05 Avoid the most common mistake: always running the same round
Aim at running four times a week, but in four different ways. This is because the most common mistake beginners make is falling into a routine and always doing the same round. It feels good (you get used to it and maybe even improve your time), but really, you’re on a plateau, therefore working a lot, but risking not finishing. What’s a better strategy instead?
06 Introduce intervals
As I’ve already mentioned, you need to use different training styles. Once a week, give your body a little shock by going faster. Short repetitions that won’t allow you to speak and require you to rest in between. They are called intervals, and you can check some of the many ways to do them online.
07 Run easy, run intervals, do a long run, and do a tempo run
Easy means easy – don’t worry if you are slow. Intervals are short and hard. Long runs are usually done at the weekend. A tempo run is a bit faster than an easy run, but still at a speed you can keep for a long time. 08 Gadgets I don’t need any gadgets (watch or special app), but if you like technology, go for it! Whatever is fun or motivates you is welcome.
09 Eat more protein
I haven’t tested you and I’m not your doctor, but chances are that you need more muscle (especially if you are 40+) and, contrary to general opinion, you don’t necessarily need to lose weight. To run a marathon, you’ll need energy, strength, muscle and a good mood. A carbo load before long runs or the marathon day is perfect, but don’t forget your protein, to keep and build muscle too, especially while training.
2 days before
01 Don’t drink coffee
Avoid tea, coffee, drinks with caffeine like Coca-Cola or Red Bull (which in my opinion you should avoid anyway) and go to bed early. Best doping!
02 Drink a lot more water than usual
Start drinking like you were already racing – two days before; marathon day is too late. This will help you to avoid cramps and side-stitches. You will see many people at the end suffering because of this. And on marathon day, never skip a help station to drink.
Marathon day
It’s the big day! You are full of enthusiasm and you’ll be surrounded by motivated runners starting quite fast. Stay cool.
01 Don’t start too fast
The first 2 km are not the marathon. You don’t need to pass people or zig-zag; that will only make your marathon longer.
02 Follow the line
In most city marathons you’ll see a line in the middle of the road. That is the shortest way to finish. Avoid changing directions or moving from side to side all the time, or you will easily add 2–3 kms to your race. Forty-two are enough!
03 Don’t have negative thoughts
Disclaimer: if you feel really bad, of course you will need to look for help. But in general, fatigue, small pains and discomforts will arise. A marathon is tough. Here’s what to do. Whatever happens to you, turn it into something positive. You have slight pain? Your body is healthy and telling you to change something. You forgot your gel? You’ll get two of them at the next help station. And so on. Alternatively, just think neutral (assess the situation without judging it). But never let a negative thought in. Not one. At some point you’ll think: one more step, and I’ll die. But you’ll get to the finish line and you’ll jump for joy. That’s because your brain protects you and sends an alarm before you’re really in a difficult situation. On marathon day, you’ll find out that your body is capable of much more than you thought!
04 Welcome 38 km
The last 5 km are where it gets really hard. Welcome 38 km. Now you are a marathon runner. You paid for this. You prepared for this. Finally you know what it feels like. It’s a privilege. You will probably pass someone without even trying, at this point. Well done!
05 Fair Play
You are competing and that’s great. During a marathon there are also a lot of people ready to intervene in case of need, so you don’t need to help anybody who feels bad. But do bear in mind that everybody is here to enjoy the experience. Do not cheat, obstruct, lack respect or take any short cuts. The world needs more sport, and even more marathon runners ...like you!
My personal favourite shoes and nutrition, tried and tested on.com and mnstry.com
Words Beatrice Lessi
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