Running a marathon is a dream and goal for many runners. Some aim to beat times and run as fast as possible, while others run for charity or to challenge themselves for other personal reasons. However, being able to run 42 kilometers requires preparation and training.
The step from beginner to marathon runner can feel long and full of questions. How long do you need to train, what type of training and amount is required for a marathon? Gococo has spoken to qualified runner Johanna Bäcklund from Runacademy, who shares her best tips for making your marathon dream a reality.
How long do you need to train for a marathon?
Many runners have a big goal of running a marathon. But how long does it take to train for a marathon as a beginner or casual runner?
- I would say that to be able to get around a marathon, if you don't have any time ambitions or just be able to get around - then it might take six months. But if you're going to get around, want to continue running training afterwards and don't risk getting injured - then I would say it takes at least a year, says Johanna.
It's about building up slowly and getting your body used to the load, Johanna continues. Marathons are usually on asphalt and you need to get used to running on that surface. For example, if you run 3 days a week x 5 kilometers today - you need to build up so that you can cover triple the distance in just one session. This requires quite a lot of training and gradual increase.
Of course, it's possible to get through a marathon with less training, you can even walk during a marathon - but if you want to stay injury-free and find it fun, Johanna recommends a long-term approach and slow escalation.
Training for a marathon as a beginner
If you are a beginner in running, and your goal is to run a marathon, Johanna's most important advice is regularity.
- As a beginner, it might be reasonable to train running two to three times a week. Then it is more important that you train two to three times a week all year round than that you run five days a week for a period and then nothing for a period.
You should gradually increase your weekly volume. For example, if you run 15 km per session today, you gradually increase by 10% each week and run 17 km the week after. The following week you might be up to 20 km and eventually you will have a weekly volume of 40–50 km per week, says Johanna.
Interval training and variation
Varying your training by running intervals is also something Johanna recommends, and something they usually do in the running groups at Runacademy:
- You get in quite a few kilometers without thinking about it, as there is a lot going on. It will also be more fun and you will develop more as a runner. It is advisable to do at least one interval session a week, Johanna advises.
Then it's a good idea to add strength training, especially if you're over 30. Then you should focus on the running muscles, that is, the torso: hips, stomach, back, but also the legs - both the front and back of the thighs and calves.
Training as an experienced everyday runner
How should you, as a more experienced everyday runner, train for a marathon? Johanna says that there are still different types of intervals and regularity that apply if you want to develop as a runner, and to include threshold runs; that is, when you run just below your lactic acid threshold. Running long runs to get comfortable with the distance is also an advantage.
- Feel free to run sessions that are 35–40 km. But maybe not many people have the opportunity to run 3.5 – 4 hours on their sessions, but then you have to settle for 2.5 – 3 hours and then you have to see how far you get in that time. But having a few sessions that are 2.5 – 3 hours is good, says Johanna.
Summary - How to train for a marathon as a beginner
- Regularity. Run every week.
- Gradual escalation. Don't escalate too quickly.
- Increase weekly volume. Increase running distance by 10% each week.
- Variety in training. Interval training, preferably in a running group.
- Strength training. Core and leg training.
Clothing and shoes for marathons
What should you consider when it comes to clothing, socks and shoes for a marathon? Johanna says it's highly individual, and the most important thing is that you feel comfortable when you run. Many runners prefer shoes with a carbon plate, which are running shoes with extra bounce as they contain a type of foam that makes the shoe elastic and gentle on the body.
When it comes to clothing, it's "clothes for the weather" and what you feel comfortable running in. A cap and sunglasses if it's sunny, and bringing energy supplements in the form of gels and sports drinks that you can store in a belt or backpack during the race.
Socks for marathons
What you absolutely must not do when you run a marathon is get blisters and sores on your feet. It is important to test run your running socks before the marathon, so that you do not put on a brand new model that is lumpy and chafes with seams in the wrong places, says Johanna.
Some marathon runners prefer compression socks, which can help with recovery, reduce swelling and improve circulation. While other runners prefer low-cut running socks. The most important thing is that the socks fit well on the foot, ventilate well and that you don't get chafing or blisters.
Run a marathon in 3 hours?
Many people who are going to run a marathon aim for a certain time, whether it's their first time or not. There's often talk about the magic limit of 3 hours. Is it reasonable to set a time goal as a beginner, or should you just aim to get around?
I think that's very individual, what you set as your goal. Some people aim for time directly. They may have run shorter races before and know where they are, and may have calculated the time to run a marathon - so some people have absolute time as a goal even for their first marathon, says Johanna.
Is it possible for a regular exerciser to run a marathon in 3 hours? It all depends on what times you have when you run today, says Johanna. You need to get down to at least 40 minutes per mile to manage a marathon in 3 hours.
Develop your running at Runacademy
Runacademy has been around since 2013 and is available in 115 locations across Sweden, Åland and online. They have different running groups, running trips and organize different running activities. If you are interested in starting to run or developing your running technique – contact Runacademy. They offer group running training, personalized training sessions and PT training.
Facts about marathons
- A marathon is 42.195 km.
- Why is it called Marathon? The city of Marathon was the site of an important battle in 490 BC, where the Greeks defeated the Persians. The messenger Pheidippides walked 42,195 meters from Marathon to Athens to deliver the good news.
- 1896 was the first Olympic Games to end with a marathon.
- In 1898, Sweden's first marathon was held.
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