How to train for a marathon?

Question

I'm up to 5K every other day but have little information about what to eat and what kindof excercises I should do...

Answer 1

you can get training schedules ranging from beginners to advanced. Your level of endurance and your time till your race matters though. Based on your current level (5k) every other day i would say try running every day, even if it is just 1-2 miles (3-4km) and then going for your long run once a week at 7-8km right now. your objective right now should be to get your cumulative mileage up (miles per week). Once you reach a level where you can run every day and your long runs are about 7-8miles (15km). That is where the benchmark runs start. Good benchmark runs are 12milers, 15milers, and 20milers...DON'T PASS 20 Miles.



On race day the last 6 miles are the harderst but it's mostly mental.



Mentioning 'mental', the whole objective of your long runs is mental because this is where your mental training comes into play. Your long run is the one which really challenges you every week and keeps you motivated to push further the next weeks (weekends is a good time for your long runs cause you can keep a steady routine for the day ie. breakfast, water, nap after leaving unexpected stuff to a minimum).



Anyways for the moment just get out there and really increase your mileage because at the mid point of your training you should be running 5miles back to back.

Answer 2

There are lots of sites and plans on the internet, but I agree with the other poster you are way below mileage for a marathon. To be comfortable running a marathon you need to be around 40-45 miles per week and build your long runs up to 22ish miles.



Check out runners world, or pick a marathon and follow some of the training plans that the marathon web sites have posted. Active.com has plans and you can also hook up with a running group. It sounds like your first marathon so I would really encourage you to hook up with a running group for training, they can help guide you in the right direction so you don’t injure yourself and also give you pretty good nutritional advice.



As far as what you should eat pickup one of the sports nutrition books by Monique Ryan. Your nutrition will probably need to be customized to your specific needs

Answer 3

Okay, eat lots of carbohydrates and pastas are great! For a marathon I find if you start at like 1 mile and then the next day run like 2 miles and so on. Just be relaxed dont worry too much about it.

Answer 4

well I have run 7 marathons and my best time so far is 329.17 to run a marathon you need to be up o at least 25 miles a week and 60 % of your diet needs to be carbs 25 to 30% protein 10 to 15% fat you can complete a marathon on 25 miles a week but it will be very hard on you when I am in training I run a long run once a week and you need to top out on your long runs at 20 miles three weeks before your marathon I wish you the best of luck

Answer 5

You are WAY below mileage needed to finish. unless your looking at building up to run a marathon next October.



I would highly suggest you subscribe to "Runner's World" or "Runner" magazine. They have some great programs for marathon training.

Best of luck, Coach!

Answer 6

drink :

Tons of water

Drink gatorade or powerade when you sweat

Only when you sweat though the sodium is high and its bad for you unless your sweating.

eat meat eggs are great !

eat junk food once in a while,

Try to stay away from soda ( it can ruin everything)

eat veggies and fruit



strech before running

1. grab one of your legs and put your foot agenist your bottom that will get it ready to run do both legs for 5 seconds each

2. sit down spread your legs apart now reach your arm to your foot do it for 5 seconds.

3. stand up straight now reach for your toes

4. walk abit to warm up before you start to run.



don't run keep running every other day. I run a little everyday...and my legs go out on me. push your slef but not too hard.

GOOD LUCK

Lynn

Answer 7

You should eat health food cut out all sugars and oils and fattie foods. Make sure you do warm-ups before your run and cool-downs after your run. Strength all your leg muscle before your warm-ups. Before your run don't eat heavy foods eat toast or something.