{"id":145,"date":"2023-06-02T11:37:00","date_gmt":"2023-06-02T11:37:00","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=145"},"modified":"2024-08-21T14:22:51","modified_gmt":"2024-08-21T14:22:51","slug":"how-long-does-it-take-to-train-for-marathon","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/","title":{"rendered":"Couch to Marathon Running \u2013 How Long Does It Take to Train for a Marathon?"},"content":{"rendered":"\n<p>Maybe you\u2019ve always dreamed of running a marathon. Or maybe you\u2019re just looking for a new challenge. Either way, a <a href=\"https:\/\/joggo.run\/blog\/how-long-is-a-marathon-and-how-long-does-it-take-to-run-a-marathon\/\">marathon is 26.2 miles (42 kilometers) long<\/a>, and that means putting in some serious training. But, how long does it take to train for a marathon?<\/p>\n\n\n\n<p>Marathon training is about boosting your overall health and endurance. Knowing how long to train for a marathon is about pushing your limits. It\u2019s about finding your weak points and improving them, as well as consolidating your strengths as a runner.<\/p>\n\n\n\n<p>Throw discipline, dedication, and resilience into the mix, and what to some may appear as an extraordinary distance can become something you can conquer.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#how-long-does-it-take-to-train-for-a-marathon\" title=\"How Long Does It Take to Train for a Marathon?\">How Long Does It Take to Train for a Marathon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#how-to-get-started\" title=\"How to Get Started\">How to Get Started<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#what-pace-should-i-be-running-at\" title=\"What Pace Should I Be Running at?\">What Pace Should I Be Running at?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#strength-training\" title=\"Strength Training\">Strength Training<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#before-running\" title=\"Before running\">Before running<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#what-shoes-to-choose-for-marathon\" title=\"What Shoes to Choose for Marathon?\">What Shoes to Choose for Marathon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#factors-that-can-affect-your-marathon-time\" title=\"Factors That Can Affect Your Marathon Time\">Factors That Can Affect Your Marathon Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#your-base-mileage\" title=\"Your Base Mileage\">Your Base Mileage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#long-runs\" title=\"Long Runs\">Long Runs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#rest-days\" title=\"Rest Days\">Rest Days<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#running-injuries\" title=\"Running Injuries\">Running Injuries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#what-to-eat-and-drink-during-a-marathon\" title=\"What to Eat and Drink During a Marathon\">What to Eat and Drink During a Marathon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#couch-to-marathon-plan\" title=\"Couch to Marathon Plan\">Couch to Marathon Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#picking-your-first-marathon\" title=\"Picking Your First Marathon\">Picking Your First Marathon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#making-it-to-the-finish-line\" title=\"Making It to the Finish Line\">Making It to the Finish Line<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#frequently-asked-questions\" title=\"Frequently Asked Questions \">Frequently Asked Questions <\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#how-long-should-a-beginner-train-for-a-marathon\" title=\"How long should a beginner train for a marathon?\">How long should a beginner train for a marathon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#how-long-does-it-take-to-get-in-shape-for-a-marathon\" title=\"How long does it take to get in shape for a marathon?\">How long does it take to get in shape for a marathon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#how-to-prepare-for-a-marathon-in-3-months\" title=\"How to prepare for a marathon in 3 months?\">How to prepare for a marathon in 3 months?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#how-hard-is-it-to-go-from-half-to-full-marathon\" title=\"How hard is it to go from half to full marathon?\">How hard is it to go from half to full marathon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-train-for-marathon\/#can-i-run-a-marathon-if-i-can-run-a-half\" title=\"Can I run a marathon if I can run a half?\">Can I run a marathon if I can run a half?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-long-does-it-take-to-train-for-a-marathon\"><\/span>How Long Does It Take to Train for a Marathon?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preparing for a marathon takes as little as 3 months. You don\u2019t want to rush it, though. You want to give yourself time to train well and enjoy every step.<\/p>\n\n\n\n<p>Before beginning marathon training, you want to spend 3\u20136 months running 15\u201325 miles per week, with long runs of 6\u20138 miles at a time. This will help you prepare for your first marathon while reducing the risk of injury. You can gradually increase the distance you run by 10% increments every week, according to the <a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/7276\/run-faster-with-just-3-workouts-per-week\/#:~:text=The%2010%2Dpercent%20rule%20advises,weeks%20and%20then%20back%20down.\" target=\"_blank\" rel=\"noreferrer noopener\">American Council on Exercise<\/a>.&nbsp;<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/joggo.run\/en-US?jg=20\" target=\"_blank\">Joggo app<\/a> is the perfect way to kickstart your <a href=\"https:\/\/joggo.run\/blog\/does-running-burn-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\">weight loss journey<\/a>, build up muscle, and increase your running performance. It contains personalized training and meal plans that will help you achieve your health goals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-to-get-started\"><\/span>How to Get Started<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Am I ready to train for a marathon? This should be the first question on your mind. If you have any existing health problems, it\u2019s best to consult with your doctor first.<\/p>\n\n\n\n<p>If you\u2019re in good health and enjoy a good night\u2019s <a href=\"https:\/\/joggo.run\/blog\/sleep-impact-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">sleep<\/a>, you\u2019re ready to get started whether or not you\u2019re running long distances every week already.<\/p>\n\n\n\n<p>Keep in mind that the less time you run every week, the more time you\u2019ll need to prepare for a marathon.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-pace-should-i-be-running-at\"><\/span>What Pace Should I Be Running at?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The <a href=\"https:\/\/runrepeat.com\/state-of-running\" target=\"_blank\" rel=\"noreferrer noopener\">average marathon finishing time<\/a> for men was 4:30:46 in 2019. That\u2019s 10:19 minutes per mile pace. For women, it was 4:56:39, or a pace of 11:18 minutes per mile.<\/p>\n\n\n\n<p>If you\u2019re aiming to finish a marathon in under 5 hours, those are good paces to aim for. The time you have available for running may influence your training pace, though.<\/p>\n\n\n\n<p>Also, different marathon training plans may encourage you to run at different paces.<\/p>\n\n\n\n<p>Don\u2019t forget that fast is not always better. When you train for a marathon, the same as when you run one, being able to release your energy at the right time is crucial.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"strength-training\"><\/span>Strength Training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You can better prepare for a marathon through <a href=\"https:\/\/joggo.run\/blog\/your-guide-to-cross-training-how-it-benefits-you-as-a-runner\/\" target=\"_blank\" rel=\"noreferrer noopener\">cross-training<\/a> and low-intensity <a href=\"https:\/\/joggo.run\/blog\/workouts-to-build-strength-in-runners-legs\/\" target=\"_blank\" rel=\"noreferrer noopener\">strength workouts<\/a>. Resting your legs is important, which is why most marathon training plans squeeze in at least one day of rest in between exercising days.<\/p>\n\n\n\n<p>A 5-minute strength training warm-up at home or outside before every run can help bring you closer to your goal. Do each of the following for 30 seconds:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"before-running\"><\/span>Before running<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Gorilla squats<\/li>\n\n\n\n<li>Hamstring sweeps<\/li>\n\n\n\n<li>World\u2019s greatest stretch<\/li>\n\n\n\n<li>Lunge with overhead reach<\/li>\n\n\n\n<li>Single leg deadlift<\/li>\n\n\n\n<li>Drill-based running: single leg high knees into double leg, A skips, seated arm drive, stiff-legged jumps, sprint on the spot<\/li>\n<\/ul>\n\n\n\n<p>The marathon plan you choose to follow will influence what <a href=\"https:\/\/joggo.run\/blog\/strength-training-for-runners-workouts-to-include-in-your-exercise-routines\/\" target=\"_blank\" rel=\"noreferrer noopener\">strength exercises<\/a> you do and how much and how often.<\/p>\n\n\n\n<p>With the <a href=\"http:\/\/joggo.run\/en-US?jg=20\" data-type=\"link\" data-id=\"joggo.run\/en-US?jg=20\" target=\"_blank\" rel=\"noreferrer noopener\">Joggo app<\/a>, you will learn how to train for the marathon the right way. Before every training session you will complete a <a rel=\"noreferrer noopener\" href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/\" target=\"_blank\">warmup routine<\/a>, and end each run with a relaxing <a rel=\"noreferrer noopener\" href=\"https:\/\/joggo.run\/blog\/running-cool-down\/\" target=\"_blank\">cooldown<\/a>. In addition to running, you will try out a variety of strength exercises to improve your endurance and grow muscle.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-shoes-to-choose-for-marathon\"><\/span>What Shoes to Choose for Marathon?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Next, let\u2019s talk about how to <a href=\"https:\/\/joggo.run\/blog\/how-to-choose-running-shoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">select running shoes<\/a> for a marathon. Wearing the right shoes can make training easier and improve your performance.<\/p>\n\n\n\n<p>Finding the right shoes for a marathon becomes easier if you get your gait checked. An easy way to do this is to ask a friend to watch you from behind as you run.<\/p>\n\n\n\n<p>If your knees are turning out and the outer heel touches the ground first, you\u2019re underpronating, and you want running shoes with extra cushioning.<\/p>\n\n\n\n<p>Knees coming in? You\u2019re overpronating \u2013 stability shoes will distribute the impact more evenly.<\/p>\n\n\n\n<p>Normal pronation means your entire foot comes in contact with the ground and gives you the most running shoe options to chose from, including neutral running shoes.<\/p>\n\n\n\n<p>You also want to check the wear pattern on your running shoes \u2013 <a href=\"https:\/\/joggo.run\/blog\/how-to-correct-overpronation-and-underpronation\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/how-to-correct-overpronation-and-underpronation\/\" target=\"_blank\" rel=\"noreferrer noopener\">overpronation<\/a> often causes the inside tip to wear out, while <a href=\"https:\/\/joggo.run\/blog\/how-to-correct-overpronation-and-underpronation\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/how-to-correct-overpronation-and-underpronation\/\" target=\"_blank\" rel=\"noreferrer noopener\">underpronation<\/a> causes the wearing out of the outer edge of the shoes.<\/p>\n\n\n\n<p>Brands like Nike offer various lightweight, comfortable running shoes for men and women training for a marathon. If you don\u2019t have a pair of running shoes already, grab one!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"factors-that-can-affect-your-marathon-time\"><\/span>Factors That Can Affect Your Marathon Time<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When considering how to prepare for a marathon, it\u2019s good to start with the factors that can affect marathon time.<\/p>\n\n\n\n<p>According to some <a href=\"https:\/\/www.researchgate.net\/publication\/261727768_Factors_affecting_Runners%27_Marathon_Performance\" target=\"_blank\" rel=\"noreferrer noopener\">studies<\/a>, marathon times tend to be better in cool environmental temperatures (10\u201312\u00baC) and when the event takes place in the morning during spring or fall.<\/p>\n\n\n\n<p>Higher temperatures, together with high humidity, will affect your metabolic rate. Body mass index, height, and calf circumference can also affect marathon time.&nbsp;<\/p>\n\n\n\n<p>A factor that\u2019s easier to control is speed in training. One <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3426727\/\" target=\"_blank\" rel=\"noreferrer noopener\">study<\/a> found associations between a high running speed in training and better marathon race times.<\/p>\n\n\n\n<p>However, that doesn\u2019t mean you should overdo it in training. Be aware of your limits. This is often the most challenging part of training for a marathon \u2013 pushing yourself hard enough to improve but stopping at the right time to fully recover in time.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"your-base-mileage\"><\/span><a href=\"https:\/\/joggo.run\/blog\/how-to-determine-your-running-pace\/\" target=\"_blank\" rel=\"noreferrer noopener\">Your Base Mileage<\/a><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You can use your half marathon time as a predictor of your full marathon time. Let\u2019s say you\u2019ve run a half marathon (13.1 miles) in 2 hours and 15 minutes. According to this <a href=\"https:\/\/www.active.com\/fitness\/calculators\/pace\" target=\"_blank\" rel=\"noreferrer noopener\">running pace calculator<\/a>, your pace is 10 minutes 18 seconds per mile.<\/p>\n\n\n\n<p>Andrew Vicks, a runner and statistician, crunched running data from thousands of marathons and runners across ages and genders to come up with the magic number 2.085.<\/p>\n\n\n\n<p>To estimate your marathon time, multiply your half-marathon time by 2.085, and you\u2019ll get an estimate of your full-length marathon finish time.<\/p>\n\n\n\n<p>Build your weekly mileage over time, running 3\u20135 times per week. Easy training runs and shorter races can help too.<\/p>\n\n\n\n<p>During easy runs, run at a comfortable pace you can maintain for longer without effort \u2013 you should be able to maintain a conversation on the phone without problems. That\u2019s usually up to 10% slower than your marathon time.<\/p>\n\n\n\n<p>Easy runs add to your total weekly running amount without damaging your muscles and requiring <a href=\"https:\/\/joggo.run\/blog\/run-recovery\/\" target=\"_blank\" rel=\"noreferrer noopener\">recovery time<\/a>. In other words, they let you squeeze in more training.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"long-runs\"><\/span>Long Runs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You want to do a long run every 7\u201310 days. This will enable your body to handle long distances. Don\u2019t slow down during your long runs \u2013 keep up the pace and carry them through to the end.<\/p>\n\n\n\n<p>The max distance for a long run should be around 20 miles \u2013 pushing for longer increases the risk for injuries. This distance can help you build endurance for the big event, provided you\u2019ve followed your training routine and started with shorter runs.<\/p>\n\n\n\n<p>You don\u2019t want to start running 20 miles before your total weekly distance exceeds this number. Ideally, you want to run up to 6 long runs of 20 miles in the 3 months leading up to the marathon.<\/p>\n\n\n\n<p>Don\u2019t forget to practice tempo runs and intervals. These will boost your cardio capacity and help you better handle effort.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"rest-days\"><\/span>Rest Days<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Why rest when you can keep on training? Rest helps prevent injuries and mental burnout. It\u2019s key to getting in shape before the big day.<\/p>\n\n\n\n<p>When you run, the impact on your body&#8217;s bones and connective tissues is <a href=\"https:\/\/health.usnews.com\/wellness\/fitness\/articles\/2019-03-01\/how-long-does-it-take-to-train-for-a-marathon\" target=\"_blank\" rel=\"noreferrer noopener\">up to 3 times<\/a> your weight. That\u2019s a lot.<\/p>\n\n\n\n<p>Three weeks before the big event, you want to cut back on your mileage to rest your legs and body \u2013 this is called tapering. But you have to watch out as tapering can play on your nerves. Don\u2019t overdo it.<\/p>\n\n\n\n<p>Consistency is important, so stick to your training schedule in terms of pace and types of workouts. But reduce the length of the runs and the volume of the workouts.&nbsp;<\/p>\n\n\n\n<p>Think about 40% less volume initially and then up to 60% in the last week. Meditation, reading, and spending time with friends can help you relax.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"running-injuries\"><\/span><a href=\"https:\/\/joggo.run\/blog\/common-foot-injuries-for-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">Running Injuries<\/a><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you\u2019re suffering from running injuries, stay calm and try to treat them. Tendinosis is common and, while painful, will still allow you to run.<\/p>\n\n\n\n<p>Rest, ice, avoiding hill trailing and hard surfaces, warming up before exercising, stretching, and spot training can help.<\/p>\n\n\n\n<p>A stress fracture is more challenging to manage, and it\u2019s best not to run with it as it may cause more serious damage. It usually appears when you increase the intensity of training too quickly. A stress fracture takes up to 6 weeks to heal.<\/p>\n\n\n\n<p>In this case, consider delaying your marathon \u2013 there are plenty of other marathons you can choose to run instead once you heal. To treat a stress fracture, stop running and minimize walking.<\/p>\n\n\n\n<p>Consider changing your shoes to increase comfort, do cross-training, cycling, and slowly return to running, reducing the pace by half.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-to-eat-and-drink-during-a-marathon\"><\/span>What to Eat and Drink During a Marathon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/joggo.run\/blog\/eat-before-after-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">What to eat and drink before<\/a> and <a rel=\"noreferrer noopener\" href=\"https:\/\/joggo.run\/blog\/foods-to-eat-during-a-run\/\" target=\"_blank\">during a marathon<\/a> is something you need to consider before you tie your laces on the big day.<\/p>\n\n\n\n<p>Hydrating and fueling on the run are important not only for your health but for your marathon performance.<\/p>\n\n\n\n<p>For any run over 2 hours, aim to take in about 60 grams of carbs per hour. You want a <a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/5\/1084\" target=\"_blank\" rel=\"noreferrer noopener\">high carb availability<\/a> before and during your training.<\/p>\n\n\n\n<p>Bananas, dried fruit, sports gels, and isotonic drinks are good choices. Run at least <a href=\"https:\/\/joggo.run\/blog\/how-long-is-5k\/\" target=\"_blank\" rel=\"noreferrer noopener\">5k<\/a> before ingesting the first food or gels.&nbsp;<\/p>\n\n\n\n<p>Also, keep in mind that <a href=\"https:\/\/meridian.allenpress.com\/jat\/article\/46\/6\/581\/110784\/Half-Marathon-and-Full-Marathon-Runners-Hydration\" target=\"_blank\" rel=\"noreferrer noopener\">dehydration<\/a> can affect your running performance. Dehydration is easy to overlook but something you need to plan for.<\/p>\n\n\n\n<p>Marathon organizers today provide hydration during events through first aid stations. Even so, you want to do your research to make sure you\u2019re covered not only before the start but throughout the event. You need at least 6oz of fluid every 2\u20133 miles.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"couch-to-marathon-plan\"><\/span>Couch to Marathon Plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To figure out your marathon pace, time yourself running a mile as fast as you can during training. Then multiply that by 1.3 to figure out your marathon pace per mile.<\/p>\n\n\n\n<p>This is a formula created by former Olympian Jeff Galloway, and you can use it as an estimate.<\/p>\n\n\n\n<p>For example, if you run a mile in 7 minutes, the math would look like 7 x 60 seconds x 1.3 = 546.<\/p>\n\n\n\n<p>546 divided by 60 means a 9.1 minute pace per mile. Alternatively, you can try out the <a href=\"https:\/\/www.calculators.org\/health\/mcmillan-running.php\" target=\"_blank\" rel=\"noreferrer noopener\">McMillan Running Pace Calculator<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"picking-your-first-marathon\"><\/span>Picking Your First Marathon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u201cHow should I pick my first marathon?\u201d could be one of the big questions on your mind.<\/p>\n\n\n\n<p>Choosing the first marathon becomes easier if you focus on practical factors. Ideally, you want to find a marathon where environmental factors are similar to those you\u2019ve trained in.<\/p>\n\n\n\n<p>It\u2019s not a good idea to choose your first marathon based on the destination. Having to travel long distances to the event can add another layer of stress and tiredness to the experience. Especially if you\u2019re flying to another country.<\/p>\n\n\n\n<p>Other considerations include the time of day when the event takes place, the size of the marathon, and the course type.&nbsp;<\/p>\n\n\n\n<p>For example, point-to-point races can be more inconvenient because you have to retrieve the gear you leave behind at the start. That said, the course type shouldn\u2019t be a heavy factor if you\u2019ve trained properly.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"making-it-to-the-finish-line\"><\/span>Making It to the Finish Line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Marathon training takes time, but that means every single day is an opportunity to know yourself and your body better and test your fitness level and your patience.&nbsp;<\/p>\n\n\n\n<p>Marathon training is all about learning to run the right way. It\u2019s not just about getting in shape, but dosing your effort, pushing when you have to, and then resting.&nbsp;<\/p>\n\n\n\n<p>It\u2019s a wonderful journey that will make you not only healthier but more aware of your capacity for effort and limitations.&nbsp;<\/p>\n\n\n\n<p>So, pick your training plan, get the right gear, follow our tips, and start running \u2013 you\u2019ll enjoy every step, even the ones late in the race that make you feel like gravity is your sworn enemy. As many runners will tell you, those are perhaps the most beautiful.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"frequently-asked-questions\"><\/span>Frequently Asked Questions <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-long-should-a-beginner-train-for-a-marathon\"><\/span>How long should a beginner train for a marathon?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ideally, beginners shouldn&#8217;t attempt a full marathon unless they have a strong running base built up over <strong>12-18 months<\/strong>. It&#8217;s crucial for injury prevention and performance success. Aim to build endurance gradually with shorter distances and progressively increase mileage over time. Consider starting with a 5K or 10K first.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-long-does-it-take-to-get-in-shape-for-a-marathon\"><\/span>How long does it take to get in shape for a marathon?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Getting &#8220;in shape&#8221; for a marathon is relative. Fitness level greatly impacts this. Beginners might need dedicated training for 12-18 months. Experienced runners aiming for specific times may train 4-6 months. Consult a coach or follow a personalized plan based on your individual fitness and goals.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-to-prepare-for-a-marathon-in-3-months\"><\/span>How to prepare for a marathon in 3 months?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>While 3 months is <strong>not ideal<\/strong> for beginners, it&#8217;s possible for experienced runners with a strong base. Focus on building endurance with manageable weekly mileage increases. Include long runs, tempo runs, easy runs, and cross-training. Prioritize rest and recovery. Consider a run\/walk method like Jeff Galloway&#8217;s to manage distance. Remember, finishing safely is the priority, not chasing a specific time.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-hard-is-it-to-go-from-half-to-full-marathon\"><\/span>How hard is it to go from half to full marathon?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The jump from a half marathon (21.1km) to a full marathon (42.2km) is significant. It requires doubling your distance, demanding more endurance and mental strength. However, experienced half marathoners with a solid training base can make the transition with dedicated preparation. Listen to your body, adjust mileage gradually, and prioritize injury prevention.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"can-i-run-a-marathon-if-i-can-run-a-half\"><\/span>Can I run a marathon if I can run a half?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Not necessarily. Completing a half marathon demonstrates basic fitness, but the full marathon demands significantly more. Consider your experience, training base, and injury history before making the leap. Consult a coach or healthcare professional for guidance based on your individual circumstances.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><em>References:<\/em><\/h4>\n\n\n\n<ul>\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1440244018313100\">Doherty, C., Keogh, A., Davenport, J., Lawlor, A., Smyth, B. and Caulfield, B., 2020. An evaluation of the training determinants of marathon performance: A meta-analysis with meta-regression.&nbsp;<em>Journal of science and medicine in sport<\/em>,&nbsp;<em>23<\/em>(2), pp.182-188.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/sms.13725\">Fokkema, T., van Damme, A.A., Fornerod, M.W., de Vos, R.J., Bierma\u2010Zeinstra, S.M. and van Middelkoop, M., 2020. Training for a (half\u2010) marathon: Training volume and longest endurance run related to performance and running injuries.&nbsp;<em>Scandinavian journal of medicine &amp; science in sports<\/em>,&nbsp;<em>30<\/em>(9), pp.1692-1704.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.tandfonline.com\/doi\/pdf\/10.1080\/10671315.1977.10615491\">Slovic, P., 1977. Empirical study of training and performance in the marathon.&nbsp;<em>Research Quarterly. American Alliance for Health, Physical Education and Recreation<\/em>,&nbsp;<em>48<\/em>(4), pp.769-777.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1260\/1747-9541.6.2.273\">Enoksen, E., Tjelta, A.R. and Tjelta, L.I., 2011. Distribution of training volume and intensity of elite male and female track and marathon runners.&nbsp;<em>International Journal of Sports Science &amp; Coaching<\/em>,&nbsp;<em>6<\/em>(2), pp.273-293.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.researchgate.net\/profile\/Veronique-Billat\/publication\/340549969_Current_perspectives_on_performance_improvement_in_the_marathon_From_universalisation_to_training_optimisation\/links\/5e90742792851c2f52912e9b\/Current-perspectives-on-performance-improvement-in-the-marathon-From-universalisation-to-training-optimisation.pdf\">Billat, V., 2005. Current perspectives on performance improvement in the marathon: from universalisation to training optimisation.&nbsp;<em>New Studies in Athletics<\/em>,&nbsp;<em>20<\/em>(3), p.21.<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Maybe you\u2019ve always dreamed of running a marathon. Or maybe you\u2019re just looking for a new challenge. Either way, a&#8230;<\/p>\n","protected":false},"author":5,"featured_media":146,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"15","inline_featured_image":false,"footnotes":""},"categories":[15,4],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/145"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=145"}],"version-history":[{"count":23,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/145\/revisions"}],"predecessor-version":[{"id":4527,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/145\/revisions\/4527"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/146"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=145"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=145"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}