A guide for runners how to train for a full marathon in 16 weeks part 1

Marathon training is all about building physical as well as mental stamina. In this article we will deal with both aspects of marathon training.

Mental Stamina

Mental stamina accumulates overtime; it is your ‘force’ or ‘will power’. It is the ability to override your senses and push on beyond what you think is possible. Mental stamina is the psychological component of marathon training. Before you decide to train for a marathon you need to examine your motivation for running a marathon as it is this motivation that you will use to drive you on to complete one of the most gruelling and punishing athletic events a human can do.

You absolutely must be highly motivated to race a marathon. You cannot approach it meekly, you cannot accept defeat, your motivation has to be overriding.

So why do you want to run a marathon? Do you want to get fit? Is it for the sense of achievement (less than 1% of the world’s population have completed a marathon)? Do you want to impress your friends? Is it something on a to do list? Running for charity? We must reiterate that whatever your reason is for running a marathon it must be highly compelling. Most people who train for a marathon quit before the race, a lot cannot finish the race. Many that do finish the race do not achieve a respectable finishing time.

Getting Prepared

So you think you are mentally prepared for the challenges ahead? That is good. Now we must complete our other preparation work.

Running gear

Buy a good pair of running trainers. Finally remove the insoles and buy specially designed running insoles. Running insoles are designed to fit your feet matching and supporting the arch and help to correct posture and optimise performance. They also help you to avoid injury.

Diet

Running is a great activity for burning calories. You will find that your body literally burns through everything that you give it, fat will melt away from your body and you will lose weight. It is recommended that you eat a high calorie diet, high in carbs with adequate amounts of protein and fat. Carbohydrates will be the fuel for your training and your eventual marathon. The great thing with a running regime is you can end up eating more than you were before and still lose weight. So if your goal is to lose weight marathon training will help you get there.

Hydration

If you are running for an hour or more it is important to always carry fluids with you. Generally you will be drinking around 6-8 oz every 20 minutes or so. Vary the amounts based upon how you feel.

Rehydration is an important aspect of running, after a long run you will have shed a lot of water weight. It is recommended that you weigh yourself before and after a run and then aim to rehydrate back to the before weight.

Conclusion and to part 2

Thank you for reading part 1. Part 1 has dealt with preparation; part 2 will deal with the training aspects of running for a marathon. If you are looking to purchase running insoles for this activity we recommend you have a look at our range of sports insoles. Nuova Health stock the finest quality orthotics aimed at optimising running performance.