Training

How to train for a marathon

So you’ve decided to take on a marathon. Congratulations! Whether it’s the Auckland marathon, or the famous New York City marathon, running a marathon is a huge accomplishment and a truly rewarding experience. It’s something that not only pushes your body, but your mind.

In saying that, training for a marathon can be a big challenge, and it requires commitment and lots of dedicated training. But with the right preparation, and the right motivation and drive, you’ll be on the right track to tackle the 42 km.

Find a training programme

You should always have a well-thought-out training plan before undertaking a marathon. Most will start around 16-20 weeks before race day, depending on your level of fitness.

Find a training programme that works for you and your schedule. If you’re unsure, talk to someone who has run a marathon before and get their advice. If you know someone running the same marathon and they’re at a similar fitness level to you, try to train with them.

The major key to marathon training is consistency. 42km is a big feat, it’ll take you time to work up to it. You’ve got to build up your fitness and endurance over time in order to tackle it. That means consistent weekly runs, along with the right diet plan.
 

Don’t forget about mental preparation

Marathons are as much a mental challenge as they are physical. Make sure you strengthen not only your body, but your mind.

“I’ve learned that finishing a marathon isn’t just an athletic achievement. It’s a state of mind that says anything is possible.” - John Hanc, marathon runner and Runner’s World contributing editor

So how can you mentally train yourself for the 42km?

• Go back to the reasons why you’re running in the first place. Was it a personal goal? Is it for charity? On those days when you’re struggling – and trust us, you’ll have those days – try to remember the bigger picture and why you’re running in the first place.
• Picture the tough parts. Every marathon has easier and harder parts. In order to mentally prepare yourself for those hurdles, try to visualise the hard parts. That isn’t to say you should stress about them. If possible, practice those harder sections before the race. Keep an eye out for visual markers (like a landmark or building) that will remind you how far along you are, and how long you’ve got to go.

• When it comes to race day think of the smaller goals. Of course it’s great to visualise the finish line. But along those 42 kms, focus on reaching smaller goals and different sections along the way. It could be the next 8 km or the next block. When you’re really struggling, push yourself to reach the next part. And then the next one, and the next one. When you’re hitting those hard moments, think back about what you’ve achieved so far. If you’ve got 21km to go, it also means you’ve come 21km. That’s a huge achievement.

Finding the right running shoes is a big part of a successful marathon training plan. You’ll be racking up a lot of kilometres while training and on race day, so when it comes to your running shoes, comfort is key.

The best thing you can do is to pop into a shoe store and see a trained fitting expert. They can measure your gait and do a complete foot analysis in order to find the most comfortable fit.

Aside from running shoes, make sure you have good quality running gear that’s comfortable and designed to support your movement. Marathons can take place any time of the year, so it’s important your running gear is suited to the weather conditions you’ll be running in.