Whether you’ve just signed up for your first marathon or you’re looking to beat your PB, there’s no doubt that 26.2 miles is a daunting prospect for any runner. Preparation and recovery are essential to ensure you’re in optimum shape for the event but if you put in the hours, it will be an incredibly rewarding experience. When it comes to training, there’s no one-size-fits-all approach but staying motivated, training safe and maintaining proper nutrition are all key to a successful run.
When to start?
Training for a 26.2-mile run is going to put you at significantly higher risk of injury than your normal jog around the neighbourhood. It is, therefore, vital that you start training early to ensure you are fully prepared. It is recommended that you start running a consistent base mileage at least year before your first marathon. Totum Sport is the ideal supplement to take in the run up as it offers better hydration to help regulate energy metabolism to fight fatigue.
Building up
The key to successful marathon training is putting in enough weekly mileage so that your body is prepared for the challenge. Consistency is key here and for that, you will also need to build mental stamina by setting yourself goals. These goals could be anything; finish time goals, weight loss goals, fundraising goals. Whatever motivates you – keep it in mind for when the going gets tough.
If you’re a new runner, you should gradually increase your mileage each week with your longest runs being 18-20 miles. You should then taper off in the run-up to the marathon, before a final practice run, to ensure that your body recovers from training. Make sure you mix it up. A well-balanced marathon training programme should include a variety of running styles to help prepare you for the complexity of the course. You should include:
- Shorter runs at a higher intensity
- Interval training
- Hill training
- Running on grass
- Running different routes to avoid boredom
Remember, quality is much more important than quantity so if you’re having a tough day, take it slowly rather than overexerting yourself. Totum Sport can help increase your stamina while preventing injury by feeding your cells with all the electrolytes lost through sweating and by regulating glucose delivery to delay anaerobic respiration.
| 16-Week Marathon Training Schedule | ||||||||
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
| 1 | 3 | Rest | 4 | 3 | Rest | 5 | Rest | 15 |
| 2 | 3 | Rest | 4 | 3 | Rest | 6 | Rest | 16 |
| 3 | 3 | Rest | 4 | 3 | Rest | 7 | Rest | 17 |
| 4 | 3 | Rest | 5 | 3 | Rest | 8 | Rest | 19 |
| 5 | 3 | Rest | 5 | 3 | Rest | 10 | Rest | 21 |
| 6 | 4 | Rest | 5 | 4 | Rest | 11 | Rest | 24 |
| 7 | 4 | Rest | 6 | 4 | Rest | 12 | Rest | 26 |
| 8 | 4 | Rest | 6 | 4 | Rest | 14 | Rest | 28 |
| 9 | 4 | Rest | 7 | 4 | Rest | 16 | Rest | 31 |
| 10 | 5 | Rest | 8 | 5 | Rest | 16 | Rest | 34 |
| 11 | 5 | Rest | 8 | 5 | Rest | 17 | Rest | 35 |
| 12 | 5 | Rest | 8 | 5 | Rest | 18 | Rest | 36 |
| 13 | 5 | Rest | 8 | 5 | Rest | 20 | Rest | 38 |
| 14 | 5 | Rest | 8 | 5 | Rest | 9 | Rest | 27 |
| 15 | 3 | Rest | 5 | 3 | Rest | 8 | Rest | 19 |
| 16 | 3 | Rest | 3 | Walk 2 | Rest | 26.2 | Rest | 34.2 |
Prevention and recovery
We cannot stress, this is one of the most important aspects of your training. One of the most common causes of injury is building up mileage too quickly and not giving your body adequate time to rest. For a beginner, you should aim to have at least 3 days off but this does not rule out active recovery, such as 20 minutes of easy swimming, cycling or walking.
Stretching is also very important to warm up the muscles. This should be done both before and after every run. You can find a good stretching programme here.
Nutrition and hydration play a vital role in recovery
During marathon training, 65% of your total calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to 0.7 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats.
“The aim should be to help return the body back to pre-exercise levels. Replenish your energy stores, rehydrate and repair damaged muscle tissue,” Totum Sport will significantly improve recovery time by providing cells with 78 electrolytes to aid muscle repair and reduce delayed onset muscle soreness.
What to wear
Your attire is often an overlooked part of training but is as equally as important during your training and right up until the event. You need to feel comfortable to run well and make all those hours of training worth it. Make sure you invest in the right pair of shoes for your foot and form. Many staff in sportswear stores can talk to you about your training needs and analyse your gait to recommend a good pair accordingly. Choose a durable pair that fit your foot well – you’ll be doing a couple of hundred miles in them!
Also, be aware of chafing. Synthetic material can reduce the friction between the moist material you’re wearing and your skin. Believe us, there’s nothing worse than being a couple of miles in and feeling like you’ll self-combust! Make sure you also invest in a jelly or balm such as Vaseline or Body Glide to avoid nasty chafing on nipples, feet and anywhere else you can think!
Lastly, be sure to wear in all your clothes a few months beforehand to ensure they’re comfortable, to avoid excessive chafing and to get used to what weather conditions they are most suitable for.
During you training right up until race day, you want to make sure you aren’t being weighed down by hefty water bottles. Totum Sport is the only sports supplement that completely replenishes all the electrolytes your body loses through sweating during exercise, all packed into one tiny sachet!
Whatever your level of experience, Totum Sport can notably improve your training regime. Totum Sport is the only complete natural supplement that supports your body at a cellular level, which results in significantly reduced recovery time, fewer muscle injuries and cramps, and increased endurance. Not only that, but Totum Sport also supports your overall health meaning you will be at your physical best during the run-up and on the big day.
When you demand maximum performance, Totum Sport will keep you stronger for longer – making the difference between winning, losing and achieving your personal best.
