Hello

I would like to participate in a marathon , but I have no idea how to train. How many kms at a time . How often? How long before the marathon?


Currently I walk 11 km 3-4 times a week?

Could you kindly advise?

Robert

If you are not running at the moment, then the first thing you should aim for is a good running base, and that ideally means running 3 or 4 times a week for at least 6 months before adding the training required for a marathon. Training for a marathon from that point could be done in around 4 months.

You could do it in less but it's not ideal - running a marathon (or the training for it) takes a massive toll on your body.

To start running, you need to gradually build in running breaks in your walks (eg 1 min run, 1 min walk x 10, then increase to 2 mins running etc) until you can run for 30 mins at a time 3 times a week. Running will use different muscles than walking, and you're body needs to get used to the impact on your joints gradually. Google for a beginners running programme, there are plenty on the web (Runners World is good). Once you have the base of training for say a 10k run, you can gradually look at increasing it.

There are good books out on this subject - there was another thread somewhere that recommended one for beginners but I can't remember what it was.

Don't make the mistake of trying to do it all too quick - you are more likely to get injured or end up hating running.

Sue
Good luck ! I agree with Theresa on building up gradually.
I think there is advice in the Times Library? under exercise. I used the one recommended there to build up to running from March this year and can now do 9K as of today. Join the runnerbean group for advice.

Thank you for the help. I will start on Saturday. Summer makes running a little hard here in Athens, Greece, as the temperatures are horrific. I left a thermometer in the car ..and it registered 51 degrees Celcius. Luckily in the shade . and by 21:00 in the evening its usually fine. 35-30 degress or so.

I love walking, and would like to slowly convert it into running. My dream is to participate in a Marathon.

..your sound advice and support was exactly what I needed!

Hello there

Can your morale affect your running? I find that after a hard/unpleasant day at work that I can't find the strength to run and just do my training by walking. Or is it just the heat which is slowing me down?

I tried Teresa's method of running 1 min and walking 1 minute today. I couldn't manage it on way to Athens as the road is at a thirty degree upwards ascent. However on the way back which is mostly downwards I managed to do it 3 times. Should one run 1min and walk 1 minute on uphills? Or is that preferable on straight streches of road?

Tx Robert

Surely your morale can affect how you train and perform. It is hard work in the heat. Do what ever you can as long as it is a little more each time.

Try to run up hill as it is good for staminaa interval training and you will find that it is easier on the straight bits of road. Good luck

I found it really difficult to run up hills when I first started running. In fact my coach recommended flat runs until you could run 5km without stopping. But I had a favourite run which started with a lot of gradual downhill and then two shortish but steep hills. I used this but always walked up the hills to start and have only recently got to running the whole way including the hills.

But I would find it really hard to run at 30 degrees.

Good luck

You might find it easier if you were to shorten your stride and take shorter steps when running up hills

For hills the wisdom is same effort, not same pace. It doesn't matter is your pace slows, just try and keep the effort you are putting in even.

Hi Robert, the easiest way to train for any distance is to join a running club. You will get people to run with regularly, more interesting runs, good training including interval training which does not involve huge amounts of time but will improve your stamina.

Running clubs motivate you to use short races to build up race experience and confidence. You will always find someone who will run at your speed and you may get involved in runs you hadn't even thought of, maybe fell running (this from a Londoner!) and triathlons!

Have fun with your running.

Have a look at these articles on marathon training:

http://women.timesonline.co.uk/tol/life_and_style/ women/body_and_soul/article829632.ece

http://women.timesonline.co.uk/tol/life_and_style/ women/body_and_soul/article831392.ece