Marathon training


Why run a marathon ?

Why choose to run a marathon? Several reasons can lead you to this challenge, a challenge with a friend, a need for accomplishment and personal challenge, a logical increase in race distances, discover a city differently ...
In any case, know that each runner experiences personal pride when the finish line is crossed

Know that finishing a marathon is demanding on the physical/muscular and mental level, but it's within the reach of many people if you follow few rules, if you start to prepare yourself early enough and that if you prepare enough.

Regardless of your level, the most important point is to have enough time and motivation to devote to the training.

Which runner are you ?

Depending on your background as a runner or sportsperson, you will need to plan more or less progressive training:

  • - If you have almost never run, you do not run regularly and you are not athletic, plan a very gradual period before running your marathon. 1 year of exercise, weight loss if necessary and preparation for the marathon seems to be necessary.
  • - If you run fairly regularly (about once a week) or play sports regularly, allow around 6/8 months to prepare before participating in a marathon.
  • - If you run regularly approximately 2 times a week, a preparation of 4/6 months will serve to increase the number of kilometers before participating in a marathon while limiting the risk of injuries.
  • - If you are already used to run 3 or more times a week, allow about 2/3 months to prepare before participating in a marathon.

Tips before signing up

That's it, you know you want to run a marathon, take a few more moments before finalizing your registration:

  • - According to your runner profile above, is the date of the marathon you have chosen far enough to give you time to prepare properly ?
  • - Do you think that you will maintain your motivation to follow a training plan which can be energy and time consuming.
  • - Do you not currently have a small injury which could worsen with the training load which will increase?
If these last tips comfort you with your desire, all you have to do is register and prepare to become a marathoner.

What about nutrition ?

Obviously nutrition is a very important part of training. It's imperative that the daily intakes cover your needs, but not too much either. If you are overweight, I advise you to adapt your diet so that with sport, you can slowly lose few kilograms.
In the important recommendations:

  • - Pay attention to your sugar consumption, the excess sugar is stored in the fatty tissues.
  • - Vary your diet with fruits, vegetables, proteins, and carbohydrates with a low glycemic index.
  • - Depending on the time of day when you train, try to have had your last meal at least 3 or 4 hours before.
I also advise you to take spirulina tablets after each hard workout (Interval training, long run). Recovery is much better with the help of spirulina which reduces the general fatigue linked to the preparation.

You will also find a lot of additional information in the article dedicated to nutrition.

What training ?

As we saw at the start, depending on your runner's history, you will need to adjust the length and intensity of the preparation.

Select your runner profile below for information on how to prepare for a marathon.

How many times do you run per week ?

How many times do you plan to run per week for your preparation ?

Do you think you are overweight ?



Remember to pack all your things the day before the race to avoid this stress a few hours from the marathon :

  • - Your racing clothes; shorts, T-shirt, shoes, socks, cap (in case of rain or strong sun), warm clothes and gloves (in case of low temperatures), rain clothes if necessary.
  • - Your medical certificate if you have not yet collected your bib.
  • - Your bib and the timing chip.
  • - Safety pins to pin your bib on the t-shirt.
  • - Your drinks, cereal bars that you have planned for the race (do not forget to test them before the race to be sure that it suits you).
  • - For after the race, things to change you, compression socks if you have some.
  • - Your baggage deposit which can be distributed on some marathon to be able to leave your belongings during the race and collect them upon arrival.
If your marathon is far from your home and you'll come back right after the race, if you can, avoid driving.
Standing still for hours does not facilitate venous return and the elimination of toxins. Worse, you can get cramped, which can be dangerous while driving!
If you have no option but to drive, hydrate yourself correctly and wear compression socks.

And after ?

In the hours following the arrival of a first marathon, almost all runners wonder why they did it. The training requirements and the race, with sometimes small "sufferings", leads us to ask ourselves this question once the challenge accomplished. If you go through this phase, know that it is perfectly normal.

And then in the following days, when you have recovered physically, that the ascents or descents of stairs will be easier, you will come to think of a second marathon with this time certainly a time objective.

To help you recover after this effort, I advise you to read the advice in this article carefully.

  • I don't say it will be easy, I says it will worth it.

  • If you want something you've never had, you'll have to do what you've never done before.

  • Your attitude matters more than your abilities. Zig Ziglar

  • Motivation is when dreams put on their work clothes. Benjamin Franklin

  • Success consists of going from failure to failure without loss of enthusiasm. Winston Churchill

  • I do it because I can. I can because I want it. I want it because I'm told that I can't.

  • If you're absent during my struggle, don't expect to be present during my success. Will Smith

  • Success is getting what you want. Happiness is wanting what you get. W. P. Kinsella

  • Don't be afraid of the space between your dreams and reality. If you can dream it, you can make it so. Belva Davis

  • Go to the end of things before giving up.

  • Not having tried is worse than failure.

  • Every expert was once a beginner.

  • If you don't succeed the first time, shake and try again. Aaliyah

  • Failure is simply the opportunity to begin again, this time more intelligently. Henry Ford

  • Obstacles are those frightful things you see when you take your eyes off your goal. Henry Ford

  • Crying can give you sympathy, sweat will give you results. Laurent Vicente

  • Obstacles are those frightful things you see when you take your eyes off your goal. Henry Ford

  • Crying can give you sympathy, sweat will give you results. Laurent Vicente

  • Don't think limits. Usain Bolt

  • Running is the only medicine that my legs and my head, but also my heart and my soul, need. Laurent Vicente

  • A man who conquers himself is greater than one who conquers a thousand men in battle. Bouddha

  • If you want to run, run a mile. If you want to experience a different life, run a marathon. Zatopek

  • Is defeated only whoever believes it. Fernando de Rojas

  • I never lose. I either win or learn. Nelson Mandela

  • I often hear someone say I'm not a real runner. We are all runners, some just run faster than others. I never met a fake runner. Bart Yasso

  • I had as many doubts as anyone else. Standing on the starting line, we're all cowards. Alberto Salazar

  • May the road rise up to meet you. May the wind be always at your back. Irish Blessing

  • Your legs are not giving out. Your head is giving out. Keep going. Jillian Michaels

  • No matter how fast you run, you'll always be faster than those who sit on their couch. Richard Paradis

  • Ask yourself: « Can I give more? ». The answer is usually: « Yes ». Paul Tergat

  • The miracle isn't that I finished. The miracle is that I had the courage to start. John Bingham

  • Shoot for the moon. Even if you miss, you'll land among the stars. Oscar Wilde

  • No one ever drowned in sweat.

  • Those who think they have not time for bodily exercise will sooner or later have to find time for illness. Edward Stanley

  • Experience is a lantern that is worn on the back and that never shines the path. Confucius

  • It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult. Lucius Annaeus Seneca

  • That little voice inside your head that says you can't do it, well... it's a liar!

  • Wake up with determination. Go to bed with satisfaction.

  • Be not afraid of going slowly, be afraid only of standing still.

  • Each step count.

  • Don't bother just to be better than your contemporaries or your predecessors. Try to be better than yourself. William Faulkner

  • We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. Roger Bannister

  • You do not get to the summit by overtaking others, but by overtaking yourself.

  • Life's battles don't always go to the strongest or fastest man, but sooner or later the man who wins is the fellow who thinks he can. Steve Prefontaine

  • To win a race, the swiftness of a dart availeth not without a timely start. Jean de la Fontaine

  • If you feels good racing an ultramarathon, don't worry, it will pass... Guillaume Millet

  • Never allow your fear to grow larger than your faith. Jillian Michaels

  • Why choose to fail when success is an option? Jillian Michaels