When runners start their journey, they almost always do it with a five or a 10k competition. After that, the appetite for results tends to keep growing, and so the next goal becomes the half-marathon (13.1 miles). Once that major competition is done and dusted, the time to take on the real challenge arrives, and with it, the question – is how can I progress from a half-marathon to a full one?
In this short article, we will be looking at the five steps you must take in your preparation in order to get ready to run a full marathon.
Let’s take a look at what they are.
Pick The Right Race
As this is your first marathon run, you need to give yourself time to prepare. That’s why it’s a good idea to choose a race that’s at least 4 or 5 months away from your first training days. By having a longer preparation period, you will be able to choose a wiser training plan and thus ensure that you’re fully ready to take on the challenge. Along with that, a good tip is to pick a race that’s less hilly and flatter, as that will also make it slightly easier for you as a first-time marathon runner. Lastly, if you can find a competition that’s close to home, where your friends and family can come support you, it will be even better. Not only will their presence give you more motivation, but it will also make the celebration at the end feel more real.
Give Yourself Time to Prepare
Training for a marathon takes time, and it’s best not to rush into it. When we talked about picking a race, we said it’s a good idea to consider one that’s at least 4-5 months away. That’s because marathon training can take up to 16 to 20 weeks, even for people who have previous experience. You also have to consider that training for a marathon takes time, especially on the weekends, since that’s the time when most of your longer runs will be planned for. That’s why, when deciding to go for a marathon, you have to make sure you can commit the needed time to it.
Find a Suitable Training Plan
A quick search on Google will find you dozens of marathon plans, all claiming to be the best possible ones. However, if you’ve already been training for a half-marathon, it’s a good idea to stick to a plan that’s similar to the one you already followed. Maybe, you’re used to training every day, or maybe you followed a plan with only 3-4 runs per week. Regardless, the idea is to keep following a similar schedule so that you can naturally progress without having to make even more sacrifices with your personal time.
Some people, including myself, love to combine 4-5 runs per week with cross-training sessions, strength training, and mobility to reduce the risk of both getting injured and getting bored.
Start Running Longer
A marathon is all about being able to go the distance. And training, for one, is all about putting in longer runs over a longer period of time. The key to long-distance running is to find a balance between your effort level – you want to train within the easy, conversational paces for you. For beginners, that might mean running slowly, while for more advanced runners, that can include switching between fast-paced and slow-paced intervals to keep the overall level low.
It’s also a good idea to run on terrains that are in a way similar to the one you will run on the marathon day. Similarly to training for a half-marathon, here it’s also good to increase the distance you run every week – by one or two miles. Personally, I like to switch between longer runs and “shorter” long runs so that I’m truly covering a lot of distance every week.
Run with More Efficiency
Running puts stress on your entire body – especially on the muscles and joints of your legs. And if you haven’t been training for a long time, alternating between walking and running might be the best strategy for your longer runs. It’s also a way to give yourself a mental break and a few deep breaths, sort of like a small recovery session that will overall make the entire run feel lighter and allow you not to get so fatigued.
If you’ve already gotten past the half-marathon distance, a good way to switch between running and walking would be to walk one mile for each eight you run. On race day, if you feel like you’re not well-prepared or you’re just not feeling your best, you can also stick to this strategy.
Don’t Rush Yourself
Running 26.2 miles is a challenge, and training for that feat can be daunting both physically and mentally. That’s why you need to take all the time you need to get ready. Get your training plan printed and start to tick off each workout you do and each week that goes by. A good tip is to keep a journal throughout that period and note down your progress, setbacks, small injuries, and so on. Also, if you feel like you’re hitting a plateau at some point – don’t worry; it’s completely normal. You cannot get better every day or every week, the progress happens over time, and it’s human to have some training sessions where you feel more tired, worn out, or simply lack the energy to give your best performance.
Make Friendships with Other Runners
Running is a lonely sport. And doing it all on your own, day after day, hours upon hours, can start to feel slightly depressing at some point. That’s why it’s a good idea to have at least one day of the week where you’re training with other people, especially on longer runs. In most cities, you will find at least one run club, and along with that, almost all major sporting brands (Nike, Adidas, Asics) have their dedicated run clubs that you can choose to take part in, and they offer a great opportunity to test out new gear, meet friends and get some tips on how to improve your running.
Set the Right Expectations
If this is the first marathon you plan on running; the goal shouldn’t be winning it. It should be doing your best and finishing. If you’re a first-time runner, you should let go of any particular time goal and instead focus on cherishing the experience and crossing the finish line. After all, putting your body through 26.2 miles is extreme, and doing it for around 4-6 hours is stressful enough. If you try to get under a particular time, you might end up ruining the entire experience for yourself.
Before You Go
Remember, if you already know how to prepare for a half-marathon, doing the same for the full one won’t be all that challenging. After all, you’ve proven to yourself that you can remain disciplined for months on end and that you can follow a training plan properly. All that’s left from there is dedicating more time and covering more miles.
