23 Marathon Training Tips for Boosting Your Performance & Health

excited female runner marathoner
I just signed up!

🛑 Read This Before You Start Training for a Marathon

It's Marathon racing season in some areas that are still able to host races safely. Planning to sign up for a local marathon or half-marathon race?

What makes running 26.2 miles so alluring? Maybe it’s on your bucket list of epic sh*t to do.

Or perhaps you wish to join the special ranks of only 1% of the population in the US that have completed a marathon, according to Runners World.

Think you got what it takes to truly go the marathon distance?

Could be your motivation for running a marathon is all about proving that you are a badass and amass an abundance of self-discipline for training or love hearing a crowd cheer for you as you cross the finish line like a rockstar.

Marathons and marathon training - are a major investment of time and effort.

If you are thinking about running your first or fifth marathon perhaps - we’ve compiled a list of marathon training tips and a few really “OMG” interesting benefits & facts about running 26.2 miles that we feel every runner should be aware of.

Before you start training, learn how to stay safe and maximize your performance.

Female Marathon Training Outdoors Texas Trails

Marathon Training Tips for Protecting Your Safety & Body

Long-distance running puts a great deal of strain on your body. Some studies have found that more than 50% of marathoners experience running injuries each year. It’s also important to stay alert anytime you run outdoors.

6 Basic considerations for runners to stay safe and help prevent injuries:

  1. Talk with your doctor. Discuss any health concerns with your physician. They may advise if your current state of health is a good fit for running.

  2. Assess your readiness. Start out with at least one 5K race first. Figure out if you like running & can be ready for the marathon you signed up for based on your pace and course times allotted.

  3. Watch your weight. Shock alert: most marathoners do not lose weight. You’re likely to eat more while you’re training, so you’ll probably want to watch your diet if your goal is to shed excess pounds while training.

  4. Stay hydrated. Failing to drink enough water or electrolyte drinks is one of the most common mistakes most runners make. During training figure how and when to consume liquids so you will have a solid plan on race day for hydration.

  5. Run with others. If you train in parks, on the trails or at dark/odd hours, invite a running partner along. You’ll reduce your risk of becoming a target, and you can help each other receive any necessary medical attention.

  6. Face the traffic. Prevent accidents by running in the opposite direction of traffic when running on roads. Easier to avoid hazards like distracted drivers.

Marathon Training Tips for Boosting Your Performance & Health

Racing just for fun or for the satisfaction of achievement & goals- knowing how to train effectively will help you finish faster and shine bright on race day.

17 Common & Little Known Benefits Of Running & Strategies To Boost Your Performance:

  1. Take time off. Adequate recovery time helps your body to heal, but it also can be responsible for increases in your speed. Improve your times and reduce injuries by training for 3 or 4 days.

  2. Engage in active rest. Swimming or yoga will give you a workout & cross-training to let your “running muscles” take a break.

  3. Do long runs. Practice is the only way to get used to long distances. Ensure you can stay on your feet for 3+ hours, and alternate your long runs with shorter distances or speed work.

  4. Warm-up and cool down. Begin with some functional movement to prepare your body for what’s ahead. Cool down with a walk and save your stretches for after when your muscles are warm.

  5. Taper off. Spend the last few weeks before the marathon running shorter distances and resting your legs & mind more. Come race day - you’ll feel fresher, stronger, and confident.

  6. Consult a trainer. Whether it’s your first marathon or you’re a veteran runner, a coach, personal trainer or sports specialist can help you design a program that will help you reach your personal goals, prevent injuries and stay safe.

  7. Inform family.Let your family/friends know your goals and event date. Ask for their support.

  8. Interval training. Adding short intervals runs,