Training Techniques and Tips: From Beginners to Marathoners

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For many runners, the desire to do a marathon is about personal challenge. You might want to test your limits or prove that you can go the distance. Training for a marathon requires a gradual and structured approach to build endurance, strength, and resilience. Marathon training has multiple building blocks.

Start Gradually and Set Goals

If you are new to running, it is important that you start small in order to avoid injuries. Beginners should start with a base mileage whereby you alternate between walking and running to build stamina. As you progress, you can begin to use the ‘10% rule’ which means increasing your weekly mileage in increments of 10%. This means if you’re running 10 miles a week, you can increase your mileage by 10% every week while incorporating a variety of runs such as long runs, easy runs and interval training. When it comes to attempting to run a marathon, it’s also important to start small. Start with the shorter races such as 5K and 10k before attempting the half and full marathon. Setting achievable goals will not only help you track your progress but will also give you the motivation and drive to complete the next phase.

Structured Plan

It’s important to have a plan for anything one is willing to achieve, so why not have one when it comes to running? Having a structured plan will aid in progress, injury prevention, optimal performance and achieving goals. The plan needs to be in-line with your day to day life so as to not overwhelm yourself. Moreover having a plan, it is also important to have a log where you are able to note down your progress over time as this will provide vital information in the future.

Cross-training

Running has a high impact and over the years we have seen elite athletes perform at the highest level and produce great results as they also include non-running training in their plans. This includes swimming, cycling and strength training. Cross-training has a lot of benefits that will pour into running:

  • Reduced risk of injury
  • Improved cardiovascular fitness
  • Improved muscle balance and strength
  • Active recovery
  • Improved flexibility
  • Incorporates a variety of training
  • Addresses weaknesses
  • Maintains fitness during recovery

Nutrition and Hydration

Hydration and nutrition are very important to the success of your training runs and races. The food you consume is just as important as the distance you run. It is important that beginners pay close attention to their diet to ensure that it supports their increased energy needs. Having a well organised nutrition plan will help in optimising recovery time. It is important to focus on the three main macronutrients; carbohydrates, protein and fats which should always be present in your diet as these fuel your run and ensure your energy stores are sufficient. During training, you should drink lots of fluids all day long, to stay well hydrated. You should drink water or a sports drink while running, especially when going over 90 minutes. Do not wait to feel thirsty to drink something; at that point, your body is already dehydrated. It is also important to note that Drinking too much water or drinking too little water can both harm your run. Drinking too much water can lead to stomach slosh and drinking too little water can lead to dehydration.

Rest and Recovery

This is one of the most important elements when it comes to running. Understanding and prioritising rest and recovery is crucial for not only beginners but also every runner. Rest and recovery is important for several reasons:

  • Injury prevention
  • Muscle repair and growth
  • Adaptation to training
  • Prevent Burnout
  • Immune system support
  • Improve performance
  • Maintaining hormonal balance

Proper Footwear

Having the right pair of running shoes will elevate your run. It is important to note that wearing the wrong size shoe or worn out shoe are one of the most common causes of running injuries. Investing in good-quality running shoes that suit your foot type and running style will help boost your performance and reduce risk of injury. Having proper footwear will help cushion your foot and absorb impact. The right running shoes offer adequate support to the arches and overall foot structure. This support helps maintain stability during the running gait, reducing the risk of the foot rolling inward or rolling outward. Running shoes are specifically designed to withstand the repetitive impact of running. Using appropriate shoes ensures durability and longevity, providing consistent support throughout the training period and in turn will save costs.

Warm-up and Cool-down

Warming-up and cooling-down before and after a run is crucial for several reasons. Warming-up prepares the body both mentally and physically for the demands of running by:

  • Increasing blood flow
  • Improving oxygen delivery
  • Enhancing muscle flexibility
  • Joint lubrication
  • Allowing for gradual stress on the cardiovascular system
  • Activating the energy system efficiently
  • Activating the nervous system

Cooling-down immediately afterwards not only helps your body recover but also prepares it for the next workout. Cooling down is beneficial in the following ways:

  • Promotes recovery
  • Aids in removal of waste products
  • Prevents blood pooling
  • Leads to gradual decrease in heart rate
  • Stretching improves flexibility
  • Enhances range of motion
  • Allows for gradual mental relaxation

Incorporating both a proper warm-up before and a cool-down after running is essential for optimising performance, reducing the risk of injuries, and promoting overall well-being, especially for beginner runners.

Tapering

Tapering is a strategic reduction in training intensity and volume leading up to a race. It is typically implemented in the final three weeks before the key event. It is important to understand, especially for beginners because:

  • Allows for recovery from training fatigue
  • Promotes optimal performance
  • Allows for muscle repair and adaptation
  • Reduces risk of overtraining
  • Reduces muscle soreness
  • Enhances energy stores

Listen to Your Body

Although consistency is very important when training for a marathon, if your body feels particularly tired one day, heed its call and take a rest. Training for a marathon involves a lot of wear and tear on your body, therefore getting adequate sleep and rest during this period is essential so that you don't burn out before the race. Moreover, it is important to try to be flexible in your training as your body responds to increased mileage. If you find that the mileage is coming easily and you are recovering quickly from your long sessions then add in a speed session or lengthen your long run for the week. However, if you are tired and your body is struggling to recover, then look at cutting back for some time and give your body the extra rest and go back to the schedule again.