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- What to Expect When Training For A Marathon
- What to Eat and Drink
- Before You Run
- During Your Run
- After Your Run
- What to Drink
- How to Stay Healthy
- How to Stay Motivated
- What to Wear
- How to Choose Your Marathon
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The key to successful marathon training is consistently putting in enough weekly mileage to get your body accustomed to running for long periods of time. Newer runners may start with 24 to 32 kilometres per week total and gradually build to a peak week of 56 to 64 kilometres. More experienced runners may start at 56 or more kilometres per week and ...
What you eat before, during, and after you run can make or break your training. Eat too little and you’ll run out of energy to finish your run. Eat too much and you’ll find yourself running to the bathroom. Mid-run fuel – sports drinks, gels, gummy bears, etc. – helps you sustain energy to finish the effort.
For energy, you need to eat something before any run lasting more than 60 minutes. Ideally, you should have a high-carb, low-fibre meal three to four hours before you plan to run. That time frame gives your body a chance to fully digest, and it reduces risk of mid-run stomach issues. However, if you’re running in the morning, it’s not always possib...
Taking in fuel – in the form of mostly carbohydrates – during training runs that exceed 60 minutes will help keep your blood sugar even and your energy levels high. Runners should consume about 30 to 60 grams of carbs per hour of exercise, and it’s best to spread that out over time intervals that work for you, such as every 20 minutes. You can get ...
Eating a mix of carbs and protein within 30 to 60 minutes post-run is crucial because it helps speed your body’s recovery. Carbs help restock spent glycogen (or energy) stores, while protein helps repair microscopic damage to muscle tissue. If you ran easy for less than 60 minutes, plan to have a small snack (like 250ml of low-fat chocolate milk) o...
You need to drink enough before, during, and after your run to perform your best. Indeed, just two per cent dehydration can slow you down. It’s especially important to stay on top of hydration during warm summer months, when you sweat more. While some experts recommend you stay hydrated by simply drinking when thirsty, others suggest you develop a ...
To prevent injuries and stay healthy while marathon training, increase your mileage gradually and incorporate rest and recovery into your program. Rotate hard workout days with easy days (short, slow runs) and consider reserving at least one day a week for a complete break from running and replace it with rest or cross-training. Using a foam roller...
Running a marathon is an exciting prospect, but the day-to-day training can get to be a grind, particularly in the middle of a program, when you’re experiencing cumulative fatigue, and race day still seems far away. Mental training strategies – like developing a mantra, practicing visualisation, and reframing negative thoughts – can help you stay c...
You don’t have to break the bank to gear up for marathon training. However, don’t skimp on your first investment: the right pair of running shoes for your foot and form. During months of training, your running shoes are all there will be between you and the road – literally. And invest not only your money but also your time by visiting a specialty ...
Timing: Many marathons are held in early spring or autumn, when race-day conditions are most likely to be cool and pleasant, but early autumn events require training through the heat of the summer. Consider the weather you’re likely to face on race day and in training when making your selection. Location: Some runners enjoy travelling to races, whi...
Learn how to train for a marathon, from the couch to 42km, with tips on distance, speed, nutrition, and injury prevention. Find out what to expect, what to eat, and how to prepare for race day.
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Technical sports clothing, technical t-shirts, bibs for competitions and popular races. Everything for him running and other sports. Find out!
Behind the Marathon: What Really Happens When You Train for a 42K. It's about who you become along the way - a stronger, wiser, more balanced version of yourself. Because in the end, life's a marathon, not a sprint.
A 12-week marathon training plan with daily sessions, pacing guidelines, strength training and coach access for $30. Whether you are aiming for a sub 3 hour marathon or just to finish, this plan will help you achieve your goal.
