Marathon preparation - training for your first marathon

Running a marathon can mean many things these days. At the Marathon du Médoc in France, there are over 20 stations along the route where wine and gourmet delicacies such as steak and oysters can be sampled. Runners can even enjoy concerts along the route and a fancy costume is a must for the "drunkest marathon in the world".

Admittedly, most marathon competitions are not quite as colorful. And especially for the first race, we probably prefer to stick to the basics.

How long does it take to prepare for a marathon and what does the final training phase look like so that the race is a success? What is the right equipment and what do you need to bear in mind during the marathon? You can find out this and more in our article on marathon preparation.

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How long to train before a marathon

Those who have already built up a running routine and basic endurance are often looking for a new challenge. And the faster and more enduring we become, the closer we get to the dream of the supreme discipline among runners: the marathon. But this demanding competition is a great challenge both physically and mentally and if you want to master it, you need successful marathon training.

But how long do you need to train to be ready for the big day? That depends entirely on your physical condition and, above all, your level of training. As a complete beginner, you should plan at least one year of running training before you start thinking about a marathon.

If, on the other hand, you already run occasionally, then six months of marathon preparation will be enough for you. For experienced runners with good basic endurance, Enduco Science Lead Tessa Menges recommends a training plan of 12-16 weeks.

What does marathon training consist of?

In order to invest this time as wisely as possible, according to Menges, you need a training plan that picks you up at your current state, works on your weaknesses and gets you to your goals efficiently. A marathon is an extreme strain on your body and to master it, you need different types of training.

Basic sessions

They are the first and most important step in preparing for a marathon. Slow endurance runs (LDL) prepare your body to be on its feet for several hours at a time. Here you jog longer distances in the aerobic zone so that you can still keep yourself entertained. According to Menges, your body also learns to generate and use energy efficiently in the aerobic zone.

For marathon beginners, we recommend distances of around 24 km for long runs. These should be completed at least 7 times during marathon training. Caution: The last long run should be at least two weeks before the marathon so that your body has enough time to regenerate. You should challenge yourself even more in terms of distance at least once and run 34 km in one go.

Pace training

The training is now supplemented by more intensive units in which you train your pace and also move partly in the anaerobic range. Here, your body learns to absorb more oxygen and metabolize it better, according to Tessa Menges.

In tempo endurance running (TDL), you run at the aerobic-anaerobic threshold. Here you are already running a little faster than during your basic units. However, make sure to keep your breathing relatively even.

Interval training (IT) or speed training (FS) are also suitable methods for intensifying your training. Here you alternate short, fast phases in the anaerobic zone with trotting breaks. For more variety, try cross-country running with riding game or interval training on the mountain.

Strength training, stabilization exercises and stretching

But it's not just running training that is important for marathon preparation. Tessa Menges emphasizes that stabilization training is also an important part of the training plan. After all, your muscles and core tension need to remain strong for a considerable period of time during a marathon so that your running style remains economical and efficient.

Training your muscles accordingly will also help you to prevent injuries and pain. Trained muscles take the strain off your joints and also provide you with more energy when running. To keep your muscles flexible, Menges recommends incorporating regular stretching exercises into your marathon preparation.

The right equipment

In a marathon, you run 42.2 km in one go. The average marathon runner is on their feet for around 4 ½ hours, which is quite a long time. It is therefore important to be properly equipped. In addition to high-performance, comfortable clothing, the right shoes are worth their weight in gold.

These don't always have to be the latest and most modern model. The most expensive carbon competition shoe is of little use if it is only designed for 5-10 km runs. Menges emphasizes: "It is important that the shoes fit you properly and give you sufficient stability.

A balanced diet

In addition to training, a balanced diet is also an important part of marathon preparation. The training sessions demand a lot of energy from our bodies, which we need to replenish through food.

Pro runners Anna & Lisa Hahner prefer protein-rich meals made from fresh ingredients during training. Proteins are important for regeneration and muscle building and should therefore not be missing from your diet when preparing for a marathon.

The last four days before the marathon, carbo-loading is the order of the day so that your glycogen stores can be properly replenished. Make sure your diet is particularly high in carbohydrates.

What to do the day before a marathon

The closer the day gets, the more relaxed your training plan becomes. The last two weeks before the competition - the so-called taper phase - are used for regeneration. Here you significantly reduce the intensity of your training, make sure you get enough sleep and rest and eat meals rich in carbohydrates.

In the last few days before the competition, you should make sure that everything is ready. Have your shoes been broken in? Have you chosen and tested your snacks? Carbohydrate-rich bars or gels are important during a marathon to replenish your glycogen stores in between. However, be sure to test whether they are well tolerated by your stomach during training.

Being well prepared in terms of food and training will also help you prepare mentally for the marathon, says Tessa Menges. If you know that you are ready to go, you can look forward to the day of the race with confidence.

The end of marathon preparation: the day of truth

You have trained for months and prepared your body for the extreme exertion. Trust in your training and let yourself be carried away by the euphoria of the marathon. Draw motivation from the cheers of the spectators and enjoy the day you've been working towards for so long.

Set yourself intermediate goals during the run to make the marathon easier to manage mentally and always make sure you stay within your speed - your pace. If you run too fast, you will burn out quickly and the last few kilometers will be a torture.

Reach for your refreshments sooner rather than later to replenish your energy reserves and above all, drink enough water to stay hydrated.

Marathon run - finally done!

Once you've crossed the finish line and completed your first marathon, you can be really proud of yourself. Even if the marathon probably wasn't quite as crazy as the Marathon du Médoc, you've put in a strong performance - regardless of your time.

Now take some time out and recharge your batteries, because you've just put your body through a lot. Your immune system is weakened and you need two things above all: regeneration and food. Look for snacks and, above all, drink plenty of fluids.

About four days after the competition, you should refrain from running training. Instead, do less demanding yoga exercises, go swimming or for a walk. Give your body a well-earned rest before you start jogging again.