How To Run A Marathon
A step-ladder approach will prevent you from taking on too much too soon and keep you motivated throughout.
What Do I Need to get started?
You don’t need a great deal to get started, however to start runnings anything over 5k. We would highly recommend investing in a Good Pair of Running trainers like THE BELOW RECOMAMENTED BRANDS. AND SOME GOOD LIGHTWEIGHT CLOTHING, YET AGAIN WE WOULD RECOMMEND ANY OF THESE ITEMS
The only other thing we would recommend but this is not vital and this depends on your budget. That’s a good running watch, something like Garmin or Fitbit will do fine.
As long as they record heart rate,distance, time and Pace. We highly recommend the Garmin forerunner 45 ( CLICK HERE FOR LINK TO AMAZON)
What to Expect
What’s My Marathon Pace?
STEP 1: Use your half marathon time as a predictor.
After you run a half marathon, enter your time into an online race-performance equivalence calculator such as this one. This will give you predicted times for races of other distances including the marathon. Note that these tools tend to predict marathon times that are a little too fast for beginners.
STEP 2: AVOID SLOWING DOWN IN YOUR LONG RUNS.
TRY TO COMPLETE ALL OF YOUR LONG RUNS WITHOUT SLOWING DOWN AT THE END. IF YOU ARE FORCED TO SLOW DOWN IN ONE OF THESE RUNS, START THE NEXT ONE AT A SLOWER PACE. AS YOUR LONG RUNS GET LONGER, THE PACE AT WHICH YOU RUN THEM WILL BECOME MORE PREDICTIVE OF WHAT YOU CAN DO IN A MARATHON.
STEP 3: DO A MARATHON SIMULATOR RUN.
IN WEEK FIVE OF THE HALF MARATHON TO MARATHON PLAN, THIS WORKOUT IS SCHEDULED. IT COMPRISES AN 1-MILE WARM-UP, PLUS 16.2 MILES (EXACTLY 10 MILES LESS THAN A MARATHON) AT YOUR ESTIMATED RACE PACE. COMPLETE THIS RUN AT YOUR CURRENT GOAL PACE FOR YOUR UPCOMING MARATHON, BASING THIS GOAL ON BOTH STEP 1 AND STEP 2. AFTER YOU FINISH, USE THE RESULT OF THE SIMULATOR TO REFINE YOUR OBJECTIVE. IF YOU REALLY STRUGGLE TO SUSTAIN A GOAL PACE OF 10:45 PER MILE, FOR EXAMPLE.YOU MIGHT WANT TO CHANGE YOUR GOAL TO 11:00 PER MILE. BUT IF YOU STILL HAVE A LITTLE LEFT IN THE TANK, LEAVE YOUR GOAL UNCHANGED. IN MAKING SUCH ASSESSMENTS, KEEP IN MIND THAT YOU WILL BE THREE WEEKS FITTER AND ALSO MORE RESTED WHEN YOU RUN YOUR MARATHON.