Marathon participation around the world is booming. According to the most recent data from MarathonGuide.com, participation in marathons grew nearly 4 percent from 2010 to 2011, which resulted in a record 523,000 finishers in 2011.
Given the numbers, it’s obvious that running the vaunted 26.2 mile distance is quickly becoming the de facto goal for many beginner runners.
When it seems like everyone is training for a marathon these days, the pressure to run one yourself can seem daunting. However, is it possible that training for and racing a marathon might not be in your best interest?
In this article, we’ll look at the potential pitfalls of training for and racing a marathon when you’re not prepared and how this might be a detriment to your short-term and long-term development.
(Let me preface this article by stating that I am not implying that running a marathon can’t be done if you don’t have the training background. I am merely making the argument that it might not be the best goal for you if you have long-term aspirations with your running.)
Do you have the training background and time available to prepare yourself?
The marathon is an arduous event and requires a dedicated training block of at least four months for beginner runners (classified as someone running consistently for less than a year or averaging less than 20-25 miles per week). More importantly, training for a marathon when you don’t have the requisite running background is a sure fire way to get injured or to find yourself disenchanted with running if you’re new to the sport.
Suggested running level to start marathon training
In my experience, beginners need to be able to average at least 30-35 miles per week for five to six weeks to increase the chance that they will have a good race experience. This means that you need to be able to comfortably run 25-30 miles per week before you begin training for a marathon.
If you’re not at this number, it doesn’t mean you can never train for a marathon. Rather, you should focus on slowly building your training tolerance and mileage background. Otherwise, you’re probably going to struggle to increase the weekly mileage and long runs enough to be prepared on race day.
Avoiding the injury-cycle
When runners neglect this advice, they often find themselves in a viscous injury cycle that is tough to break out of. Here’s how that cycle typically works:
- First, the sharp initial increase in training results in a small injury that sets you back a week. Remember, your aerobic system develops at a faster rate than your muscles, tendons, ligaments and bones. So, while you’re not winded running, your muscles are still struggling to adapt.
- To make up for missed time, you begin to push the envelope with your mileage and long runs in order to get back on track. Unfortunately, this typically leads to developing another small injury.
- The cycle repeats itself throughout the entire training segment until race week when you realize you haven’t put together a solid month of training since you started your training plan.
In the end, this dreaded cycle not only ruins your chance at having a great race experience, but it is a detriment to your long-term development. Instead of spending the previous three to four months slowly and safely building your mileage and aerobic system, you spend three months mostly injured and your body is no further along in its adaptation to training.
How should you approach your training?
The best approach to preparing yourself to run a marathon as a beginner is to do what coaches call “taking the next logical step in your development”.
This training concept centers around putting your race distance and time goals on the backburner and simply focusing on taking the next logical step in your fitness and training each week. Specifically, the goal is to increase your volume only as much as your body is ready to handle and train to your current fitness level, not where you want to be for a specific race date.
Therefore, instead of rushing your training to be ready for a specific date, you’re able to listen to your body and take the small steps needed to increase your mileage and paces without getting injured. When you’ve reached a training level that allows you to run the necessary long runs, mileage and workouts for a good marathon, you can set the date and start your marathon training.
With the extreme popularity and accessibility of marathons these days, it can be hard to forgo the temptation to race one, even if might not be ready. However, if you’re a new runner you should look closely at your training and goals to determine if running a marathon is the right choice for your long-term and short-term development.
Perhaps, the better choice is to train to your current fitness, always take the next logical step in your development, and keep your focus on the process. You’ll train more consistently, stay healthy, and make progress week after week, month after month and be ready to have a great marathon experience!
