marathon, running, exercise Preparing for a marathon. Image: Unsplash
With a new year comes the inevitable urge to set new goals—especially the kind that promises a healthier, fitter version of yourself, like running a marathon. Few workouts are as simple (or as effective) as just putting one foot in front of the other.
But truth be told, that's a deceptive notion about running. Signing up for your first marathon might seem like the perfect goal, but spoiler alert: it’s a bit more complicated than just lacing up your shoes and running into the sunset.
Training for a marathon is a delightful mix of adventure, endurance, and questioning your life choices (in the best way, of course). It’s all about the slow burn, not the sprint—building stamina rather than breaking records (for now).
To make your journey easier and less painful, we’ve tapped two expert coaches for advice on everything, from laying a strong foundation to mastering your nutrition. With these tips and tricks, by race day, you’ll silence that voice saying, “I can’t,” and prove that you absolutely can.
The foundation
Training for your first marathon begins with laying the right groundwork. Start by assessing your fitness level and gradually increasing weekly mileage.
Kunal Rajput, a fitness coach and founder of Breathe—a fitness and wellness centre, emphasises, “Starting with time-based runs and eventually transitioning to distance-based runs has personally helped me. Consistency is key—you can begin with one run a week and build up to three.” He also highlights the importance of pacing, adding, “You don’t need to run fast. Running slow is completely okay as long as you can sustain it.”
Nike Run Coach Akshata, a seasoned marathoner, advises beginners to prioritise comfort over pace. “Focus on completing your runs comfortably with short, time-based sessions rather than fixed distances,” she says. “Incorporating a walking or a running program can help build a strong foundation.
Enjoy your runs without stressing about pace, and consider investing in a coach to learn the basics and stay injury-free.” Additionally, invest in running shoes tailored to your stride and set realistic goals. Don’t overlook rest days—they’re essential for recovery and adaptation. Building this foundation ensures you develop the discipline and stamina needed for marathon training.
The plan
A well-designed training plan is the cornerstone of marathon success. “Your plan should gradually build mileage over time, preparing you for race day without overwhelming your body,” says Akshata. She emphasises the importance of a balanced program that includes long runs, speed workouts, and recovery days.
Rajput points out that time taken for a person with a decent fitness level and decent running capacity would be 16-20 weeks. He breaks it down into a 16–20 week timeline: base building (weeks 1–4), building endurance (weeks 5–8), enhancing speed/endurance (weeks 9–12), and tapering/resting (weeks 13–16).
Rajput also highlights the significance of incorporating strength training, proper nutrition, and ample recovery into your regimen. “Adjust the plan as needed and prioritise rest to avoid overtraining, which can lead to burnout or injury,” he advises.
Consistency and attentiveness to your body’s signals will ensure steady progress and keep you on track for marathon day. To keep yourself motivated and in check, Rajput recommends getting professional guidance, joining running groups or even downloading running apps that offer guided programs.
The nutrition
Proper nutrition is the backbone of effective marathon training. Rajput suggests a balanced diet comprising 50–65 per cent carbohydrates, 15–20 per cent protein, and 10–15 per cent fats to fuel long runs and aid recovery while preserving muscle mass.
Akshata who has over 15 marathons under her belt, highlights the importance of pre-run fuelling. “A small, easily digestible snack like a banana, toast with jam or peanut butter, dates, or dried fruits can provide the energy you need,” she says.
During the race, Akshata advises consuming 30–60g of carbohydrates per hour through small snacks or energy gels to maintain energy levels. Post-run recovery is equally crucial. “Within 30 minutes of finishing, eat a carbohydrate-rich snack to replenish glycogen.
Follow up with a well-balanced meal rich in carbs and protein within 90 minutes to two hours,” she adds. Hydration is non-negotiable—ensure you stay well-hydrated before, during, and after runs to optimise performance and recovery. Proper nutrition not only enhances performance but also aids recovery, ensuring you feel strong and prepared for the big day.
Via GQ India
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