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How to train for the marathon

Do you want to build your fitness to the point where you are able to finish a marathon or a half-marathon? It is an amazing goal to have, and what an accomplishment it would be! But, be aware, it may take more than a year to get yourself ready. Before you do any training, you should book a health check with your doctor to make sure everything is ok. If so, here are some practical tips that will get you started with your training.

Training log

Keep track of your daily distance covered, times, heart rate, and the way you feel. It can be difficult to recall what happened as the weeks pass, so note down everything important. This will help you gain a sense of accomplishment.

No more than 10%

Feeling strong and want more? Well, you don’t necessarily have to break your own records every day. Increase your weekly distance by no more than 10%. This reduces the risk of injury.

Three to four runs per week

What should you do exactly, how is it best to start running? The basic weekly schedule for every beginner runner should include one long run and two short runs. An easy recovery day is a good extra option too. If you want to increase your speed, focus on your pace one day a week by running faster for short distances. For strength, run up on steep streets or hills. Long runs at a comfortable, slow pace are useful for increasing your distance.

Resting pulse

You should measure your pulse each morning before getting up or you should buy a smart watch that is able to monitor it for you. Note, that as your fitness improves, your resting pulse decreases. If you see your pulse rising by 10% or more, take that day off or change your workout to an easy one.


It’s not all about running, so you don’t have to be a marathonist at all times. Performing other sports will have a positive effect on your condition. The best options are swimming, cycling or rowing. Cross-train one or two times a week.


You don’t have to become a bodybuilder, but lifting some weights from time to time won’t hurt. TRX, Pilates or Yoga are also good options. If you don’t want to work out at a gym, you can do all sorts of exercises at home.

Listen to your body

Do you feel tired or exhausted? Do you feel your muscles cramping? Don’t burn out;: rest. If a workout feels tough, it is tough. No matter the training plan, your true personal trainer is your body, so listen to what it’s saying and keep yourself fit.
Keep in mind, different parts of your body adapt differently to increased physical exercise so the best is to take things slowly. Your system needs a minimum of six weeks to get used to the stress which comes with preparing for a marathon. There are also non-physical things like getting the proper shoes or hydration and nutrition you need to keep in mind.

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