Ready to start? Not until you have a thorough checkup with your
physician to see if running a marathon is appropriate for your physical
condition. If your doctor gives you the green light, you can begin your
training program.
How long will it take? This depends on how accustomed you are to
running long distances. If you can run 6 miles without difficulty, it is best
to give yourself 24 weeks. If you cannot comfortably run 6 miles, you
will first need 9 months of training running 4 miles 5-6 times a week
before beginning an 18 week program. There are many programs which
promise to train anyone for a marathon in as little as 12 weeks, but don’t be
in such a rush. The best way to avoid injury and placing undue stress
on the body is to take the gradual approach and train at your own pace.
Most programs require the runner to begin with one long run (8-12
miles, eventually 20) followed by a day off and five days of short runs (4-5
miles). One of these short runs will eventually become another long
run. Short days should take no more than 80 minutes with 5 minutes for
dressing, 30-60 minutes for training followed by a 15 minute cool down and
shower. Long runs will probably take 3.5 hours, but remember, you do
get a day off.
If you get injured, resist the temptation to begin again too soon; you
will risk further injury and a longer delay in your training. To
prevent injury, do a few minutes of light running to warm your body up,
followed by light stretches (“light” is the operative word, since many
injuries begin with overly strenuous stretching of cold muscles) and warm
down stretches after your training session.
Don’t try to run the long runs too fast. Your marathon pace should be
90 seconds slower than average. For example, if you run your short runs
at 9 minutes per mile, your marathon pace should be 10 minutes and 30
seconds per mile. This will not necessarily result in a long marathon
time, since you can train for speed during your short runs.