What training should I do to run a 26 mile marathon?

At the moment I am running 10km/6.2 miles in one hour. I started 3 weeks ago. The marathon in on 26 October so that gives me 16 weeks to train and prepare. I am wondering what training I should do, what foods I should eat and avoid, what are the best trainers to wear, and what distance I should aim to cover each week leading up to the marathon?|||To start with, go check out www.runnersworld.com


They have programs for runners at every level, plus a ton of articles to help teach you things you need to know. Try to find a program that fits your time line and abilities, and take the time to read the articles to learn more about marathon running.





16 weeks will be cutting it close, but you can do it, I ran my first marathon this spring with only 4 months. The basic requirements for finishing a marathon are a speed day, a middle distance day, and a long day every week, with the long days gradually increasing till around 2 weeks before the marathon. The final long day should be 20+ miles (mine was only 18, I wish I'd gotten out to 22). You can add more days into your week, but these three seem to be the minimum requirements that everyone goes by.





If you really plan to do this, stay focused and don't skip workouts, be dedicated. I let the weather get the best of me early in the year and was under trained for my marathon.





Everyone will tell you about hitting "the wall", but that doesn't seem to be a huge issue for most inexperienced marathon runners. You can avoid that energy drop off that happens around mile 15-20 simply by refueling as you go, eating energy gels, fruit, etc. The real issue I saw was that for someone who's not used to consistently high mileage weeks, 26 miles beats up your muscles and joints a lot. If you take a training program seriously and get your body accustomed to the stress you're going to put on it though, this won't be an issue.





As for shoes, go to an athletic store and look around, try some on and see what you like. You may even want to see if they'll do a free fitting just to be sure you don't have any unusual conditions that would require specific shoes. I like New Balance or ASICS brand running shoes. Everyone on here talks trash about Nike running shoes, but I've owned many good pair of Nike training shoes and loved them, but they tend to cost more.





For food, just eat a balanced diet. Make sure you get enough calories for the miles you're running, and enough fruits and veggies to keep you healthy and give you tons of vitamins. Avoid the stuff we all should avoid (trans and saturated fats, processed sugars, etc.). Also, don't drink alcohol in excess (a beer every now and then won't kill you though).





Good luck with your first marathon.|||Hi bud,


It is VERY important that you do a "Dry run" full marathon just before you do the real thing (Use a tread mill)


This will give you an idea of what to expect physically


A lot of first time marathon runners "Drop out" at the 16,17,18 Mile mark because they are not expecting it and have not trained hard enough.


Eat a LOT of high protein foods like Tuna fish. Avoid processed JUNK food while you are training.


Asics are good trainers and a lot of top runners will recommend them.


On the day of the run make sure you are fully hydrated.. Avoid ANY alcohol for days before the run, Take on plenty of slow release energy foods like Bananas and oranges just before the run (Well about 90 minutes before)


Make sure you grab water on the run as it takes about 45 Minutes to rehydrate your body if you are dehydrated.


Hope this helps and good luck on the run.|||I would recommend watching Nova's special on marathon running taking couch potatoes and making them marathon runners. Look at the training schedule for tips and run long once a week. It's best to prepare before your marathon and run a ten miler and half marathon so you know your well prepared for your event.





You don't need to run 26 miles before your marathon however I do suggest getting up to 17 miles and doing some double workouts such as 6 miles in the morning and 6 miles in the afternoon. Also try pool running especially when your muscles are sore and resistance training since your muscles will take a lot of pounding and need to be strong.





Carbs are the choice of runners just add an extra portion to your plate such as pasta, rice or sweet potatoes, etc





For shoes try to have at least two pair so you can alternate the shoes every other day. Go with shoes that feel comfortable for you - check out Holabird sports for good pricing via the Internet. Good luck!|||If you just took up running, you're likely going after a marathon too soon. It's usually recommended you train for at least a year before beginning marathon training.





You should get fitted for shoes in a running specialty shop based on your individual needs.





You're going to have to figure out food in training, but carbs and protein will be key.





You're mainly going to want to build up your (once weekly) long runs leading up to the marathon. For your first, you'll likely top out in the 18-22 mile range for your longest. Going beyond that is actually a bad thing and can wear you down too much for the real deal. You mainly need to get used to putting in that much time on your feet at once -- you don't need to do it at your race day pace.





But if you just started running 3 weeks ago, I think you're trying to head towards a marathon too rapidly and are asking for trouble. Be fully prepared to handle it as a run-walk and have your primary goal of completion -- hopepfully without injury.





Regardless, some helpful, well-known resources are below:|||run 15 miles (at least most likely more) a day tempo|||The marathon is a very hard race to run. Your question can't be answered in just a few paragraphs. Go buy a couple books and readreadread|||Quick answer.





I would aim to increase mileage by a mile a week.


Do not concern yourself with times...that will come.


Keep drink at hand and drink it every 3 miles.


If you feel good go further if you feel bad stop.


Listening to your body will do more positive things than a chart with so called goals.





Your times will get quicker and quicker.


If you are running a lot..eat what you like.


On longer runs get into the habit of eating slow release carbs.





Shoes.getting the right one is a must.


You will need to consider gait and weight.


If you are a big runner(like me, you will find specialist running shops fairly useless)





Took me 3 years to get the right type of shoe.


I only use New Balance but then I'm a fat fella.





Good luck and don't look back.