{"id":3263,"date":"2024-04-02T13:02:03","date_gmt":"2024-04-02T12:02:03","guid":{"rendered":"https:\/\/blog.citrus-lime.com\/peak\/?p=3263"},"modified":"2024-04-02T14:41:54","modified_gmt":"2024-04-02T13:41:54","slug":"marathon-training-plan","status":"publish","type":"post","link":"https:\/\/blog.citrus-lime.com\/peak\/marathon-training-plan\/","title":{"rendered":"YOUR FIRST MARATHON TRAINING PLAN"},"content":{"rendered":"\n
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So, you want to run a marathon? Whether it\u2019s your first big distance at all or your first 26.5 miler, then we are here to give you everything you need in one handy Marathon Training Plan. <\/p>\n\n\n\n

From how to train to how to fuel and whether or not you should run the full distance in the lead up to the race, buckle up for a bumper guide and maybe grab a cuppa while you\u2019re reading. <\/p>\n<\/div>\n<\/div>\n\n\n\n

YOUR FIRST MARATHON TRAINING PLAN<\/h2>\n\n\n\n

This guide is for those looking to run their first marathon. If you\u2019re a seasoned distance runner then your guide might look a little different. If you\u2019re looking for some support in your running or training journey, pop into one of our stores to speak with a running coach who will be able to help and advise further. Happy running. <\/em><\/p>\n\n\n\n

Why run a marathon?<\/h2>\n\n\n\n

Well, you\u2019re reading this, so we guess you\u2019re already pretty sold on the idea. But, if there was any doubt in your mind, there is a certain kind of feeling that comes with running a marathon. It is the test of endurance on your body and your mind, and also the elation that you feel when you cross that finish line, legs like jelly and a whopping great smile.<\/p>\n\n\n\n

How should I train for a marathon?<\/h2>\n\n\n\n

Training for a marathon is no easy undertaking, and it should be assumed that you have a strong base level of fitness to begin with, or, that is the first part of your journey in the lead up to training for and running your first marathon. <\/p>\n\n\n\n

The training window we are looking at here is about four months prior to the race, and you want to be out running four of five times a week with a focus on building time spent on your feet. Don\u2019t focus on distance or clocking up miles, it\u2019s all about getting out and picking up your own steady pace.<\/p>\n\n\n\n

The pace is less important than the duration, you want to be running  at a pace that means you can talk as you run, if you are so inclined. <\/p>\n\n\n\n

Rest is such an important part of a marathon training plan. You need at least one full day of no activity per week, no matter how tempting it is to pound the pavement. The day off will allow soft tissue damage to repair and allow your glycogen stores to replenish. <\/p>\n\n\n\n

Your runs should be varied in length but not too long, which leads us onto one of our most-asked questions.<\/p>\n\n\n\n

Part of your training should be focussed on your fuel, and this should be part of your strategy from day one. We have a whole range of nutrition options in all three stores and online that are packed with the good stuff to keep you putting one foot in front of the other. Plus, if you need some guidance on what nutrition your body needs, come to one of our free nutrition talks so you can find out how to fuel your body for the exercise you are doing.<\/p>\n\n\n\n

Should my marathon training plan include a full marathon test run?<\/h2>\n\n\n\n

No. <\/p>\n\n\n\n

You want to get a 20 mile run in as your longest distance, but there is no need to train the full mileage for your first marathon. <\/p>\n\n\n\n

For your first marathon, don\u2019t focus on the time, focus on getting over the finish line. Be prepared for a steady pace and remember the story of the hare and the tortoise!<\/p>\n\n\n

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What should I eat on the lead up to a marathon?<\/h2>\n\n\n\n

In the lead up to a marathon, a healthy and balanced diet is key. Consider if you\u2019re running or exercising more than usual then you may need to consider upping your calorie intake to properly fuel your body. We mentioned the free nutrition talks at our Trentham HQ, so if you need a little more guidance to get you firing on all cylinders, then come in and speak to us about how we can support with our free sessions.<\/p>\n\n\n\n

In the day or few hours before the actual marathon, avoid anything too heavy or fatty – and too high in fibre, we don\u2019t need to say any more than that. Avoid fizz and alcohol so as not to bloat the body, and have your fuel planned way in advance for the run itself.<\/p>\n\n\n\n

What should I wear for a marathon?<\/h2>\n\n\n\n

Second to nutrition, gear is one of the most important parts of your marathon running. In terms of clothing, you want moisture-wicking material on your top half that is light and breathable. Good fit is key, so make sure you\u2019re tried and tested your clothes before race day to make sure you\u2019re not going to be irritated by any seams or joins in the material. Labels are big culprits when running long distances, so get them gone and make sure you feel no irritation. Chafing is also a consideration, putting barriers in place to prevent this and ensuring you\u2019ve got the best fit and best material for your running experience. It sounds boring, but it is worth the extra thought – trust us. Ron Hill<\/a> runner’s clothing is a firm favourite of ours. <\/p>\n\n\n\n

Shoes, you need to be wearing what you have been comfortable running in. Don\u2019t splash out on a fancy pair of race day shoes, stick with the runners you have been training in, and make sure they are well-fitted and chosen especially for your feet. You should have a shoe rotation in place for your running practice, but for the day, you need your old faithfuls. <\/p>\n\n\n\n

If you take anything from this guide, please let it be this next thing – get a gait analysis before buying running shoes<\/a><\/span><\/strong>. We hope you\u2019ve had one anyway if you\u2019re a keen runner, but a gait analysis can make all the difference between running pain free and having to dip out due to injury. Proper shoes and proper fitting shoes are the absolute holy grail of getting prepped for a marathon. We offer free gait analysis in each of our three PAU Run & Ride stores<\/a> so please come and get checked out so that we can keep you running for longer, without pain or discomfort. <\/p>\n\n\n\n

Back to the kicks, make sure that you have worn them, love them, and that they love you right back – it will make all the difference when you get to the 10 mile mark, trust us.<\/p>\n\n\n\n

Going the distance<\/h2>\n\n\n\n

If running a marathon is on your bucket list, or maybe it is something you want to make a habit of, either way, remember to keep to the basics and to listen to your body. Don\u2019t overtrain and don\u2019t overthink it, your body is capable of incredible things. With the right fuel and the right shoes, you will go further than you think. <\/p>\n\n\n\n

Pop into one of our three stores to speak to our running coaches, and find your marathon running shoes that will help you go that extra mile – or 26. <\/p>\n\n\n\n

We hope this marathon training plan comes to good use for you, but our final piece of advice is, enjoy it! Marathons are so much fun, so take it all in, and come and show off your medal in the shops!<\/p>\n\n\n\n

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FIND YOUR LOCAL PAU STORE<\/h2>\n\n\n\n

At PAU, we have a range of running shoes and clothing for all abilities. So whether it\u2019s couch to 5K, or your next marathon \u2013 we\u2019ve got you covered.<\/p>\n\n\n\n

Shop online or visit one of our three stores across Staffordshire & Cheshire to speak to our team of experts and get a free gait analysis while you’re there!<\/p>\n\n\n\n

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