If you're training for a marathon, especially if it's your first, you need to plan your training carefully. Unlike training for shorter distances, unless you're a very experienced runner, completing a marathon is a huge effort, both physically and mentally.
The better prepared you are, the better you will perform on the day. It sounds simple, but the amount of training required to condition the body for a marathon is a major challenge. It's easy to become demotivated and struggle with the time and effort required.
In order to avoid the pitfalls of marathon training, we've got the best advice from marathon runners, personal trainers, nutritionists and mental coaches to help you through the process.
A marathon training plan is the first thing that you need to decide on once you've signed up for a marathon. Marathon training involves a variety of training techniques, including tempo pace sessions, long runs, hill work and strength training. These are designed to condition your body to cope with he rigours or running 26.2 miles. Find marathon training plans here.
"Don't just run to get fit, get fit to run," is the advice of personal trainer Matt Roberts. Your core muscles are an essential part of your running weapons, so while putting the miles in is central to any running training plan, your speed and endurance will improve if you add core and leg strengthening sessions twice a week. See our Essential Marathon Cross Training Techniques to find out the best cross training techniques for marathon runners.
When you're training for a marathon, you will be burning a lot of calories and depleting your body's resources, so it's essential that you refuel correctly. The Running Bug will be publishing new Marathon Training Nutrition Plan features every week until April, so be sure to check our Food & Weight Loss for Runners section every Tuesday. If you're struggling with what to eat during your marathon training, see our Daily Food Plan for Marathon Runners advice.
Think you know everything about food, nutrition and how it affects your running? Prove it! Take our Big Marathon Quiz here.
If you Improve your Stride Length and Frequency, you will be able to run faster and improve your race time. See How to Run Faster here.
Running alone can be an enjoyable experience, but when you're training for a marathon the long hours, especially when you're tired or the weather is bad, can begin to wear you down. By finding a running partner with the same goals you can motivate each other and make sure you don't slip from your schedule. Find a Running Partner here.
If you're struggling to make time for your marathon training, then make sure you don't slip behind your schedule by following our three day a week marathon training advice.
As the marathon nears, it's important that you taper your training so that your body is fresh and fully ready to race come the big day. In the two weeks leading up to a race you should be scaling back your training. Read about Tapering Your Running Training for more information.
You've done all the training, you've looked after yourself and you're ready for the big day. Before the big race, consult our Last-Minute Marathon Tips!