21k Marathon Tips for Beginners: Tips for first timers
Running a marathon isn’t an easy task. It requires a great deal of stamina, fitness, practice, and self-belief. If you have decided to run a half marathon, then you are already a winner in your mind. All you need to do is, practice running to turn it into reality. People run a marathon for different reasons, some want to spread awareness, some want to raise funds, and others have it on their bucket list. So, if you are a beginner, you are in the right place as this article is all about beginner marathon training plan and tips for first-timers.
Beginner Marathon Training Plan
Marathon is one of the most physically straining sports that you will ever participate in. As we have said earlier, it needs an inordinate amount of zeal. If you have that zeal and are planning to run in a marathon, we have a marathon training plan for you.
1. Select the Type of Marathon
There are a number of types of marathons. There is the 10k marathon, half-marathon or 21k marathon, 42k marathon, and Ultramarathon (more than 42k). If you are a first-timer, we would recommend you to stick to the 21k marathon. In our opinion, the 10k marathon might not get you that sense of achievement; while the full marathon might be too much for a beginner like you. So, take the middle path and go with the 21k marathon. However, if you wish to run a different one, you are more than welcome to differ from what we recommend.
2. Map-Out a Plan
The completion of a marathon needs planning. You will have to have a ground plan to follow. You will read a lot of guides online, but you can make some changes to those so that it suits you better.
Marathon is ultimately a running sport. It will test your stamina and running ability to the core. The ideal beginner marathon training plan in our opinion consists of 16 weeks. Most sites will tell you to go for a 10 week to 12-week plan. However, we intended to differ, as the extra week would come handy if you intend to take a few days off because of sore muscles. A few additional weeks of practice will also train you better.
3. Practice Running
Your marathon training plan must include regular running. To excel at anything requires practice. You will have to set a daily running target and achieve it. These small achievements will, in turn, build the belief that you can complete the marathon you are about to take part in. It is also essential that you do not skip days as that will pull you back and have demotivating effects on your psyche.
4. Measure Your Progress
To run on a daily basis for 16 weeks straight is not enough. You will have to make an assessment of your daily or weekly progress. Set a limit for every day and stick to it. If you do not measure your progress over the weeks, you will never know how good (or bad) you are getting.
5. Follow a Balanced Diet
We repeat- Marathon needs a lot of energy. If you do not have energy, you would probably pass out somewhere in the middle of the track. So, to supply your body with amply energy, include carbohydrate in your diet. Avoid unhealthy fats, but do not cut down on healthy ones that you get from several tree nuts. While training for a marathon, you must also hydrate your body well to make up for the water loss through sweating.
6. Have Confidence in Yourself
You should have faith in yourself to finish a marathon. Confidence is the key to success. Even if you start off slow and manage to run only 3kms on the first day of your beginner marathon training plan, don’t lose hope. Have faith, and you will see that your body is doing the unthinkable in a matter of weeks!
7. Push Your Limits
Do not stop after running a particular distance. You will have to push your limits to see how much your body can endure. If you stop at one point and do not thrive at running further, you won’t get any better. You will never know what your body is capable of. So, if you are a beginner who is training for a marathon, set your daily target a little higher than what you achieved the day before.
8. Do Not Over Do It
Pushing limits is required, but you should also understand where to stop. If you are not feeling well after running a certain distance, you must stop. Do not push yourself in those cases. Another thing that you will have to monitor is the fact that the daily limit is not more than what is logically achievable by you. If you set an insanely high limit, you would either end up with sore muscles after completing it or feel completely demotivated in case you fail to achieve the daily target.
9. Embrace Taper
The worst thing to do in a marathon is to start it with a fatigued body! In the last 2 to 3 weeks of your beginner marathon training plan, you should sleep more and focus on recovering. In the last few weeks cut back on exercise, and embrace taper. It will give you more energy and help you run in the marathon like a Pro.
Conclusion
Marathon running might seem simple as you are given the option to walk or jog if you wish, but it is far from being easy. The intention of these Tips for first timers is to build them from inside-out as a runner, as a sportsperson and as someone who believes in themselves.