How to Run a Marathon: 14 Steps (with Pictures)

2024 Author: Jason Gerald | [email protected]. Last modified: 2023-12-16 10:50

Got the idea to try running a marathon? If you like physical exercise, are in good shape and are ready to undergo rigorous and systematic training, a marathon could be a good achievement goal for you. Marathon running is a fun sport for many people from all walks of life. Some people dedicate all their time to exercise, while others manage to work out in between activities and daily work responsibilities. Whatever the motivation or reason that drives you to run a marathon, with the right training planning and determination, you can achieve your goals.

Note: This article is an overview of general preparation for running your first marathon. Sample training programs are not provided here as they must be adapted to each individual's fitness level, personal needs and terrain conditions and race requirements.

Step

Step 1. Improve physical fitness

How is your current physical condition? If you can't run, walk, cycle, or do any other aerobic activity for at least 30 minutes, you should address this issue first before attempting any program. The first step is to consult with your doctor to do a fitness evaluation and explain your intention to start marathon training. Doctors are the best people who can advise on challenges specific to your body condition and possible health problems. Even if the results of the examination show that your current condition is not fit, do not be discouraged. With gradual, but consistent practice, your physical condition will recover quickly and you can continue to improve.

• Schedule regular medical checkups during training to make sure everything is going well.

  

• Keep in mind that running can expose old injuries from sports in the past. If you've had an injury before, talk to your doctor.

  

• Make sure your diet is optimal. A healthy diet will complement your exercise routine. So, choose foods that are rich in nutrients and balanced to meet your needs. In particular, both simple and complex carbohydrates are “fuel for long-distance runners”. So, focus on a diet plan that includes healthy sources of carbohydrates. This article isn't meant to go into details about athlete nutrition, but there are plenty of good online resources and relevant books you can read.

  

• Look for a good anatomy app or book. It is helpful to understand the body's muscles, structures and bone systems through visualization and learning how they contribute to the overall well-being of the body.

  

Step 2. Buy the right running gear for training

Luckily, running gear isn't too expensive and many sports shops sell good quality products. The most important piece of equipment is footwear. Although some marathon runners prefer to run barefoot, most people prefer to wear shoes. Shoes should support and protect the feet. Therefore, you should know the support your feet need first. There are three basic types of foot: pronator (hit the ground with the outside and back of the heel), supinator (land with the outside and rotate outward) and neutral (a combination of these elements). Each position of the foot when it hits the ground has a different chance of injury and footwear should be able to repair or minimize the damage caused by the natural pattern of the foot in contact with the ground as much as possible. Your best bet is to buy shoes from a shoe store that specializes in sports shoes rather than a store that sells a variety of products. That way, it's more likely that the salesperson will know various aspects that need to be known about the shoes being sold. Please note that some types of shoes can be adapted to the needs of the foot for better performance. So, you should find out if the shoes you are currently wearing are not ideal.

• Socks: Most marathon runners prefer to wear socks that absorb sweat while running to prevent chafing from friction with shoes. There is a wide selection of socks at sports stores, but try one made from natural and synthetic fibers to see which one works best for you.

  

• Hat: Don't run without wearing a hat. Choose a hat that allows adequate air circulation and will not fly in the wind. The visor is probably the best choice for running in hot weather as it allows heat to escape easily.

  

• Clothing: If you are a woman, buy a sports bra that provides good support. In general, clothing should be adapted to the climate in which you are training. For cold climates, you should wear several layers of clothing to keep out the heat. On the other hand, for hot climates, you need clothes that are light so that the heat can be released quickly. There are many modern fabrics designed to meet both needs. You might consider combinations like running vests/tops and shorts, trousers and jackets, tight tops and leggings, and so on. Visit a sports store that specializes in running clothing and do some research on the types of fabrics and styles available (most runners recommend avoiding cotton as it will gain weight by retaining sweat). Try on a few different running outfits to see which one is more comfortable and to see how the clothes respond when worn.

• Glasses: It is recommended to wear runner sunglasses to protect the eyes from UV rays. This type of glasses has special characteristics, for example equipped with special handles, ventilation holes, anti-glare side glass, anti-shatter if dropped, light weight, and so on.

  

• Accessories: Some of the specialty items you might like include: a runner belt for storing food, supplements and water, a water bottle, a flashlight for training at night, and sun visor (sunscreen). Some runners also find it necessary to have a runner's watch to measure speed during a race.

  

Step 3. Apply a proper running style

Before starting the exercise, evaluate your posture and try to get things right from the start. While no single posture is considered correct, you should try to relax and keep your chest straight and your spine straight. When running, try to keep your arms relaxed at your sides and don't lift them up or cross them over your chest as this can restrict breathing. Pay attention to the neck and shoulders as tension in these areas can cause strain while running. Find a way to remind yourself to relax while running and you'll have a much smoother running style.

Concentrate on breathing. Inhale deeply through the diaphragm (abdominal cavity) to ensure deep, regular breaths so as to maximize breathing. Shallow breathing usually causes sharp pain near the ribs (runner's stich). Ultimately, your running style is a combination of what you feel most comfortable with while trying to stay relaxed and breathe properly

Step 4. Get started

You can start your workout on an easy route and avoid incline or terrain that makes running difficult and uncomfortable. Choose a short distance to start getting used to the activity of running. Look for areas that are safe, fun and have great views so that you have an experience that is quite interesting and you want to repeat it! At the start of your workout, you'll have moments of wanting to run, then walk. At first, fulfill this desire because that's how your body is telling you that it needs time to adjust. At least you have the determination to get started! Even seasoned marathon runners find that an occasional walk during training helps reduce stiffness. Also, don't try to time or try to cover a certain distance during your first few runs. If you fail to achieve this goal, you may be tempted to give up. However, every time you do a training session, give yourself 10 minutes before giving up. Usually, it's the first 10 minutes that give you the energy and mentality to keep running.

• Run with friends if possible. This trick will give you motivation to run more often and this activity becomes more fun because it is done with friends. On the other hand, if you can talk to your friend while you're running, that's a sign that you're setting the right pace.
• It's especially useful if you keep a running journal, either on paper or in digital format. A journal will help you track your progress, motivate you and ultimately become a means of setting goals once you feel more confident about running. A journal can also help you recall an exercise pattern that works for you, something that can be difficult to remember if you don't keep track of it. However, don't let yourself be enslaved by journals. Journals should be flexible tools, not employers controlling you.
• If you include stretching as part of your running routine (not everyone agrees that stretching is important or useful), make sure to do it right. Look for instructions to stretch properly on the internet or relevant books and follow them accurately.

Step 5. Consider joining a running group or club

Even if you don't plan to train with the club on a regular basis, this step allows you to get reliable information and advice and there's sure to be an event you're interested in participating in to test how much progress you've made. Joining a club can also be a great source of motivation because you are among people who share common goals and interests.

Step 6. Register for your first race

Many runners find training themselves to run longer distance races over shorter distances as a way to measure their progress. Shorter distances allow you to assess your performance and readiness to cover longer distances. A 5K to 10K casual run can be a great start, as can the shorter long-distance races organized by a running club or group. When entering a race, don't take your place in the front, but take your time and set the pace so that you are among people of equal ability. Getting caught between sprinters can exhaust you and be a depressing first run experience. With determination, you'll eventually achieve that ability, but for now, the goal is to set the pace and try to finish the race.

• Most competitions require you to register well in advance of the set date. Check the information on the internet or other sources of information and make a plan accordingly.
• Before the race, check if your equipment is suitable for use. Don't be forced to wear new, untested shoes!
• Adequate fluid needs before, during and after the race. Most competitions provide a drinking water post that you can take advantage of.

Step 7. Switch to a semi-marathon

Once you are comfortable with long distance running of at least 10 K, the next step is to try participating in a semi-marathon. At this level, you will be able to run a semi-marathon and will soon be ready for a full marathon. Of course, these races are much more difficult than long-distance races and your training should reflect that. Concentrate on developing stamina by endurance running, half-distance running, longer distance running and rest. Scheduling a day of rest during a week of exercise is important for self-recovery. There are many training programs for beginners, whether in semi-marathons or full marathons and you should take the time to research the different proposals for proper training. It is important to emphasize that there should be rest days in the workout schedule per week and a certain amount of flexibility. When doing your workout, try to incorporate a variety of running experiences, such as uphill and downhill terrain, sand trails, fattlek, interval training and speed endurance sessions. In addition, running training alone is not enough. You will also need to do cross-training. This exercise will improve your overall physical fitness, while giving your running muscles the rest they need. Some types of cross-training that you can do include: swimming, cycling, fitness training, walking and fitness dance.

Training plans range from 3 days per week to 7 days per week

Step 8. Once you're comfortable with running and have proven that you have the stamina and ability to run long distances, consider running a full marathon

Choosing which marathon you want to run is one of the best ways to show the results of your ongoing training. Not only will you change your general plan (taking the marathon) to be more specific (taking the Jakarta Marathon on 28 October), but after paying the registration fee (usually around IDR 900,000), you will have the financial incentive to make it happen too! In general, once you're ready to try to run a marathon, allow about 18 weeks before the D-Day to train at an adequate level, or more if you feel the need to. Note: if you have participated in a semi-marathon as part of your preparation, you will need sufficient recovery time from the race before the marathon date.

• When choosing a marathon for the first time, choose the one that has the fewest obstacles. Avoid terrain that is too uphill, held in hot weather, or at high altitude. Choose a marathon track that works for you, not one that doesn't, ideally at sea level, on a level track, with cool weather and large crowd support.
• Find a friend to take part in the marathon. That way, you can motivate each other!

Step 9. Establish a training plan for the marathon

Again, like a semi-marathon, you should do your research to find a training plan that is right for your fitness, your abilities and the terrain. You have to have a plan because those who don't often don't make it to the starting line. Any training plan you choose should have a program of gradually increasing distance from the semi-marathon. A good plan starts with a distance of 3 to 16 km which gradually grows and covers a variety of different terrains, such as hills and beaches. You have to really understand that there are no shortcuts to achieving endurance for such long mileage. Reject all offers that claim to prepare you in 2 months or less. Try to vary several areas of the exercise. After a while, you may feel bored and a change of environment can help increase your enthusiasm and maintain your goals. In addition, all equipment that will be worn on the D day must be tried on before the race. This means you have to try on shoes and clothes, know your speed and test all the equipment.

• You should increase your mileage gradually in whatever program you choose and don't increase your distance by more than 8 km per week.
• Focus earnestly on building a healthy marathon pace. It's important to understand that these speeds are different from what most people believe to be “normal” speeds and that you have to adjust, usually by slowing down a bit.
• Overtraining is just as bad as not training enough. You will lose enthusiasm if that happens. Do not respond by increasing the portion of the exercise. It's best if you take the time you need to rest.
• The portion of exercise should be reduced gradually (not suddenly) in the last 2 weeks to protect the body from injury and fatigue. In the last week, you must cancel the training schedule for 2 days before the race.

Step 10. Keep in mind that your marathon training will have an impact on other people and other events

Other parts of your life will continue as you train, for example work and family commitments stay the same! You may need to explain to other people what you are doing to help them understand and ensure that you can take the time needed to practice. In addition, moral support from those closest to you is very important, as is their readiness to not see you too often.

Injuries and illnesses can happen at any time. You need to be flexible and take time for the recovery process. It doesn't matter if you miss a day of training or occasionally shorten the mileage. The important thing is that you are ready to start training again once conditions improve. Training for a marathon is a long and slow process, but it's the only way to reach your goal. Never do exercise on a scheduled rest day. Your body needs time to recover in order to prevent injury or illness from running. A good training plan should provide a balance between physical exercise (stress) and rest (recovery)

Step 11. Prepare mentally

Marathon training isn't just about physical training, it's mental as well and there's a lot you can do to improve your ability to finish the race. Here are some recommendations that you can try:

• Check the route ahead of time. If possible, try traversing the marathon route, either by car or bicycle before the race. That way, you'll get an overview and will instill in you the importance of setting the pace because it's a long race! Pay special attention to certain objects and note the distance indicated by the car odometer or bicycle digital display.
• Even if you can't physically trace the race route, check online using Google Maps to find special objects, terrain, and so on. This step will help you visualize yourself doing the race. This is an important part of preparing metal for the competition. Study the route map and its profile, whether or not you physically trace the route to help establish good speed.
• Watch previous marathons for inspiration, or even movies with a marathon theme.
• Listen to inspiring music.
• Think positively. Use affirmations if you're used to doing them and convince yourself that you can do them. Think of ways to deal with the pain and despair during the race: what will you think about and focus on to distract?
• Seek support from others. Family members, friends and other race participants are important people who can pump your energy before and during the marathon. They also believe in your abilities.
• Do something that gives you a sense of purpose and empowerment without wasting your energy.

Step 12. Make sensible decisions about diet in the days leading up to the marathon

Eat healthy carbohydrates, but be careful not to overeat. Don't let your weight gain before the race. The advice from sports nutritionists is to increase the intake of carbohydrates in the diet from 65% to a maximum of 90%, and consume sports drinks. However, you should seek guidance from people you can trust, such as a doctor, nutritionist, or relevant information from a sports expert.

The types of food that marathon runners usually eat are whole-grain breads, pastas, cereals, and the like. These foods provide glycogen which will be broken down into glucose for energy while running. After breaking down the glycogen stored in the body, the next turn is glycogen in the liver, after which the body uses fat as an energy source and breaks down fat molecules into glucose requiring your valuable oxygen supply. Therefore, the more glycogen reserves in the body, the better

Step 13. Run a marathon

On the D day, prepare as if you were taking part in a semi-marathon. Prepare all equipment and supplies properly and make sure the pre-race training leaves you refreshed and the muscles get a chance to rest (it is recommended to stop training for two days before the race)). Prepare mentally. All marathon races will make the body ache. It's part of the experience and all the regular practice and previous races will prepare you to endure it. Remember your goal. For beginners it's basically about finishing the race and getting the satisfaction of reaching the top of your goal. Most importantly, even if you experience the inevitable pain, try to enjoy the experience. Marathon runners who are well prepared will find the race fun, especially since the thrill of being part of a marathon fan will give you a boost. So, use that euphoria to encourage your feet to keep running. Plus, lots of competitions provide entertainment along the way and lots of spectators to keep you motivated. Enjoy all that. You did months of training for this. This moment is yours!

• Try to join a group that makes you feel comfortable and among runners at the same level as you. Just like a semi-marathon, as a beginner you don't have to push yourself to get ahead.
• Try to maintain a steady pace, but on the slow side, at least during the first half of the race. After that, feel free to pick up speed during the second half if you feel confident. Don't let yourself get caught up in the excitement at the start of the race. During the first few kilometers, the race feels easy, but don't be fooled. Marathons are a matter of patience, not speed.
• Set goals to complete the race in realistic time. Don't compare yourself to a champion. If after the race you feel like running marathons, you can improve and get faster over time, but for now, don't push yourself beyond your capabilities. It's important to recognize this until you've finished your first marathon, you have no experience and no benchmark against which to compare your performance. So don't burden yourself with self comparisons, crazy assumptions and ideas!
• Take advantage of the help post to drink regularly. Energy drinks will hydrate and restore sugar levels for a much-needed energy boost. Hydration also replaces water lost through sweat as your body tries to stay cool and you should replace at least liter of water every hour.
• You may feel “sudden fatigue” (or hit a wall as it is called). This happens to many marathon runners around 32 kilometers. If this happens, you'll feel like you're running through thick mud and actually crashing into a brick wall. This is usually due to poor training before the race and from running so fast at the start of the race that your energy reserves are depleted to continue running. To prevent this experience, know the pace that's right for you and maintain it from the start and avoid the temptation to overtake other runners, eat more carbs ahead of the race and keep your body fluid intake during the marathon.

Step 14. Make a plan after the marathon

The marathon is over, but you're still feeling excited. Ask someone to help you after the race. You need warmth, drink and food. You will also need a ride to get home with someone who is not participating in the marathon. Arrange everything before you enter the race so that the person can take responsibility for these things while you enjoy the euphoria of your accomplishments.

Tips

• When you're racing and you start to feel cramped, it's likely that you're low on sodium. This could be due to excessive sweating, electrolyte deficiency (either from drinking too much water or not drinking enough sports drinks during your physical activity). The quickest and easiest way to deal with this problem is to swallow salt, either by taking salt tablets, salty foods like saltine crackers or as a last resort, just drinking sports drinks. There's nothing wrong with bringing a small pack of salt (you can buy it at the grocery store) that can be consumed once you feel a cramp attack during the race.
• Do as much research as possible. Every runner has secrets and tricks to make training easier, advice on nutrition, favorite training programs, and so on. Try as much as possible to find something that suits you.
• Find out in advance the types of drinks and food that will be provided in the competition. You may have to bring your own supply of gel, but organizers may provide water and perhaps a sports drink, especially if the race is sponsored.
• After finishing the race, eat as much carbohydrates and protein as possible. The recovery process works best if you can replace essential carbohydrates and protein within 30 minutes of hitting the finish line!
• Be prepared for the body to do some weird things as it responds to a significant increase in distance. The toenails will be blackened, and some of the other parts will be blistered. Address this issue early on so it doesn't become a worry on race day.
• It is important to get the right nutrition during a marathon. These nutrients can be obtained from sports drinks, gels, bananas, or jelly beans. Sports drinks and gels often contain electrolytes that you should make sure to replace, especially during the first half of the race. Your body is not designed to store the equivalent of more than 32 km of calories. So you should get a calorie shot during the race (this is another reason why many runners experience “sudden fatigue.”) However, it's important not to mix sports drinks AND gels at the same time, unless you've tried them during your workout. The combination of the two can cause indigestion and spoil the race.
• DO NOT try anything new on marathon day. Anything you want to do during a race, it's best to try during long-distance training. The slightest change in routine plus the stress of the race can cause digestive problems, cramps, and the inability to finish the race.
• If you train like a marathon runner, that means you should eat like them too. Carbohydrates, protein, calcium, iron, and other vitamins are essential for a training program. As much as possible reduce low-nutrient foods (it would be even better if you remove them from the diet).
• Consider joining a training group. While it can be an effective way to meet new people, knowing others are waiting for you to train with them can be motivating.
• After finishing the race, eat as much carbohydrates and protein as possible. The recovery process will go very well if you can replace important carbohydrates and protein within 30 minutes of reaching the finish line.

Warning

• Running at night alone can be dangerous. You can choose a well-lit area or run with friends and be alert at all times.
• You know smoking is bad, right?
• Fix your physical condition. After running 30 km, or even 25 km, the simple pain can turn into unbearable pain.
• Alcohol can have a serious negative impact on training. Many marathon runners choose not to drink alcohol at all during training and it is not recommended to drink excessively a few days before a long-distance run.
• Make sure you eat right! If you ask your body to run 30 to 160 km a week, poor nutrition can seriously affect the quality of your run and leave you feeling tired and sore all the time.
• Listen to your body. If you are constantly sick or injured, clearly something is wrong. Even if you take advice from Olympic marathoners on how to train, if you're feeling tired all the time, then maybe the marathon isn't for you.

• Problems that can occur when you run include:

  • Runner's stitch (a sharp pain in the diaphragm or under the ribs): it hurts and often affects beginner runners. This problem can be treated by running more relaxed, tightening the muscles, and breathing deeply instead of shallowly. Try to be more relaxed while running.
  • Cramps: another affliction that hurts and makes you stop running right then and there. Although the exact cause is not known, you can prevent it by drinking electrolyte-containing drinks, drinking more often, running in colder weather and reducing mileage (not very useful if you want to run a marathon!)
  • Blisters: this condition can be caused by clothing rubbing against skin or skin to skin rubbing and can be very unpleasant. Remove clothing labels if possible.
  • Blisters: This condition is very common in runners and has its own level of pain. Be careful if the blisters burst from friction, as infection can occur. Some ways to avoid blisters include: wearing shoes that fit well, making sure your nails are cut short so you can wear your shoes properly, wearing socks that absorb moisture and don't clump.