This is How I Train for My First Marathon
I have always wanted to run a marathon. While it may have made more sense for me to run one in my 20s or 30s, I could never find the time! Now that I am over 40, I have completely committed to meeting this lifelong goal. I am signed up, paid in full, and ready to run!
But what does marathon training look like for someone in their 40s who has never run more than 5 miles? I will tell you all about it!
I have been following a very simple training plan that I know anyone will be able to use. If you, too, have dreams of completing a marathon, I am here to tell you that you can do it! Don’t let your age or inexperience hold you back! There is a runner inside all of us. So, let’s start at the beginning and end after 26.2 incredible miles!
Why Should You Run a Marathon
This is the big question! For me, it’s not just about running the race but also about committing to something bigger than I’d ever done before. I wasn’t an experienced runner when I started. Sure, I’ve done a few 5Ks and the occasional jog around the block, but nothing close to a marathon. Still, the idea of setting a huge goal and working toward it step by step feels like the perfect way to push myself.
Before you decide to run a full marathon, I encourage you to find your “why.” Everyone runs for different reasons, but you really need to know why you are doing it. Marathons are a huge commitment! You will be spending a lot of time, money, and effort on this race, so you need to have a reason why you are running. Anytime things get tough, you can look back at that “why” and hopefully find motivation again.
The Basics of Marathon Training
Let’s start by talking about how to actually train for this thing. The good news? You don’t need to be a lifelong runner to pull this off. If you can run three miles without stopping, you can train for a marathon. It’s all about building up gradually and sticking to a plan.
The first thing you need is a good pair of running shoes. Shoes are the only real gear a marathoner needs! Look for running shoes that are designed for distance runs. Never wear your running shoes to walk around the house or go to the grocery store. Your foot actually steps differently when you run versus when you walk, which can wear down the cushioning in your shoes. Treat yourself to some nice new shoes, and then it’s on to step two of marathon training- the running!
The second thing you need is a solid training plan. There are lots of marathon running plans out there, so try to look at a few and see which one will fit your schedule. I went with a beginner-friendly plan that was about 16 weeks long. That’s roughly four months of training, which is enough time to build up your endurance without feeling rushed. This time frame also fit within my personal schedule and when my specific race was. You want the final day of your training plan to be the marathon!
Most plans will have you running three to four times a week, with one of those runs being a “long-run” where you gradually increase your mileage each week. So, if the first week your “long run” is 4 miles, the next week you might do 5 miles or even 6. Slow and steady is key!
The key to marathon training really is to increase your mileage gradually. The rule of thumb is to increase your weekly mileage by no more than 10% each week. For example, if you run 10 total miles in week one, you’d aim for 11 or 12 miles in week two. This will vary based on your time frame and how quickly you are getting ready for the race. My four-month plan has me going up about 3-4 total miles a week, but I have a friend who has been training for almost 6 months and only increases a mile each week. It will vary!
But, no matter your plan, the long run is the backbone of your training. Every week, you’ll add a little more distance to that long run until you’re running close to 20 miles in a single session. Don’t freak out! It sounds like a lot, but you’ll be amazed at how your body adapts over time and how you really start to look forward to those long runs. I highly recommend finding a good playlist or an audiobook to listen to as you run. It will help pass the time and let you zone out, focusing on something other than your feet hitting the pavement.
Cross-Train, Strength Train, and Recovery
Running is great, but I learned the hard way that if you only run, your body might start complaining. Adding in some cross-training, like cycling, swimming, or even walking, in addition to some strength training, can make a huge difference. Working your body in different ways will also help you avoid injuries and build the muscles you need to power through those long miles.
I found that doing some simple core exercises and leg workouts, like squats and lunges, really helped me stay strong and balanced. These extra workouts may also be why my running times started to get faster!
While you may feel like you need to run or work out every day, rest days are just as important as your running days during marathon training. Your body needs time to recover, especially as the mileage starts to add up.
Stretching after your runs is a must, and I highly recommend foam rolling to loosen up tight muscles. I also started paying more attention to my sleep and hydration, which made a big difference in how I felt during my runs. You need rest, and you need water!
How to Know You’re Ready for a Marathon
One of the biggest questions I had while training was, “How will I know I’m ready to run 26.2 miles?” The truth is, you don’t have to run the full marathon distance before race day. Most running plans have you max out around 20 miles during your training. The adrenaline and excitement on race day will carry you through those last 6.2 miles. It sounds crazy, but it is true!
That said, you’ll know you’re ready when you feel confident in your long runs. For me, hitting that 18- or 20-mile mark was a big mental boost. I thought, “If I can do this, I can handle the rest.”
Another sign you’re ready? You’ve been consistent with your training and worked through your plan. Even if you’ve missed a run here and there (life happens), showing up for most of your workouts and runs means you’ve done the work you need to do. If you conquer your training plan, you will be ready for the race!
Ready for the Big Day
I believe crossing the finish line of my first marathon will be one of the most rewarding moments of my life. I know that all the training, the early mornings, and the tired legs, all will be worth it, and I hope you’ll feel the same.
If you’ve ever doubted whether you can do it, I’m here to tell you that you absolutely can. I am over 40, have never run much before, but I’m sure I can complete a full marathon without any issues. Take it one step at a time, trust the process, and don’t be afraid to go after something big. You’ve got this!
