Spring and summer means many marathons.<\/p>\n
Some avid runners plan for this every year while newbies consider entering just one marathon in their state as a major goal for the year.<\/p>\n
Whatever your reason for wanting to run in a marathon, the secret is lots of advance planning.<\/p>\n
That is key to running safely without injury.<\/p>\n
First, you must understand the training process.<\/p>\n
It takes anywhere from 12 to 20 weeks to properly train for a marathon.<\/p>\n
Beginners should plan for training for four months before race day.<\/p>\n
The training can\u2019t slack either.<\/p>\n
You must build your weekly mileage up to 50 miles before you go to the starting line.<\/p>\n
You can do this with three to five runs each week.<\/p>\n
The runs are relaxed rather than competitive because you want to build endurance.<\/p>\n
The rule of thumb is to run at a relaxed pace so you could talk in a conversation the whole time.<\/p>\n
Also, don\u2019t push the mileage increases.<\/p>\n
The maximum you should increase your weekly mileage is 10 percent.<\/p>\n
There are three important elements to staying safe while training for a marathon.<\/p>\n
First, be aware of your personal limits.<\/p>\n
Marathons are more than 20 miles and that can be hard on the body.<\/p>\n
Talk with your doctor before you start training.<\/p>\n
Give yourself time.<\/p>\n
Most of those wanting to be a professional marathoner run at their base mileage for a year before going into a marathon training program.<\/p>\n
Make sure you have several months in advance of a race so you don\u2019t push yourself beyond your body\u2019s limits.<\/p>\n
Most injuries are piling on too much weekly mileage too quickly.<\/p>\n
It\u2019s more important to be consistent in running 20 to 30 miles a week before signing up for a marathon.<\/p>\n
Don\u2019t make the first marathon a big one. You should start with smaller, shorter races to see how you do.<\/p>\n
That includes the 5Ks and 10K.<\/p>\n
A half-marathon is a good way to see what a marathon is like and whether you can handle it.<\/p>\n","protected":false},"excerpt":{"rendered":"
Spring and summer means many marathons. Some avid runners plan for this every year while newbies consider entering just one marathon in their state as a major goal for the year. Whatever your reason for wanting to run in a marathon, the secret is lots of advance planning. That is key to running safely without […]<\/p>\n","protected":false},"author":1,"featured_media":17716,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[706],"tags":[1136,1579],"class_list":["post-17693","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running","tag-marathon","tag-marathon-training"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/17693","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=17693"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/17693\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=17693"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=17693"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=17693"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}