How to Start Training for a Marathon or Half Marathon

“Marathon training is absolutely about running, but you are also training your mind, learning to fuel and recover well, and to cross train. There is a lot that goes into preparing for this distance," says Kate Baird, MA, ACSM-CEP, CSCS, coordinator of running and metabolic services and a senior clinical exercise physiologist at HSS. 

Here, Baird shares tips for getting your training off on the right foot.

Start moving before your training plan kicks off

Going from zero to 13.1 or 26.2 isn’t impossible, but it’s better to start slowly well in advance of a race to give yourself a head start. “You are going to be logging miles and time running in a progressively higher load during the program," Baird says. "Having a base of aerobic fitness and running experience before starting your plan is recommended to reduce the risk of progression-related injury."

If you’re new to running, consider run-walk intervals to ease into longer distances and durations. “Run-walk intervals are a great way to progressively introduce your body to the demands of running,” Baird says. “This gives you time to recover and learn to maintain your best form over time."

Ideally, before you kick off the actual training portion of your planning, you’d be running between three and four times a week, with long run distances ranging between five and seven miles—something comfortable and consistent.

Budget your time

You’ll need plenty of time to build up your mileage and your fitness, which is why it’s important to target a race that’s sometime in the next year, not the next month. “There are no short cuts when training for a marathon," Baird says. "Trying to ramp up too quickly can increase your risk of injury, as your body may not have the appropriate amount of time to strengthen in response to the stress of lots of running."

Of course, there’s more to training than the runs: Make sure to prioritize rest and recovery, too. “You have to take time to recover because that is when your fitness actually improves," says Baird. "You will also be juggling sleep, life and work stress, nutrition and cross training, all of which effects how you recover."

Sign up for a shorter race first

You might be training for your first marathon or half marathon, but it shouldn’t be your first-ever race. Studies have shown that people who have never done a half marathon before starting marathon training are at greater risk for injury. Running a half marathon will help you familiarize yourself with the training cycle, increasing and then tapering mileage and running a race—including pacing yourself. “Race day is exciting and often leads to starting out too fast for your strategy," says Baird. "Get experience with how race day ebbs and flows so you know how you tend to perform under all the positive pressure." There are many popular half marathons in places as varied as Miami, Austin, Cleveland and New York City, so you should be able to find one close to you.

Increase your mileage thoughtfully

The rule of thumb for race training is to increase your weekly mileage gradually week over week, though what will work for you may differ from another runner, even one at the same level. “There are tons of new ways to use technology to track your workouts, including by mileage, duration and acute-to-chronic workload ratio, which considers your weekly volume relative to the previous four weeks' volume," says Baird. "Ultimately, working with a coach or following an appropriate program for your experience level can be essential to avoid doing too much." Aim for maintaining consistency and working up slowly over time. 

Adjust for interruptions

Life is what happens when you’re busy making other plans. But it’s also what happens when you’re in the middle of a plan—and it doesn’t make exceptions for endurance race training. When, not “if,” there’s an interruption during your training, address it and adjust accordingly. “The rule of thumb among coaches is generally not to 'make up' lost workouts, no matter the reason," says Baird. "If you are only off a few days due to soreness or some other life event, pick up where you left off and adjust the intensity lower to start."

If you miss more than a week of training, you won’t be able to maintain your current fitness level. “Without the consistent stress of running, you will start to decondition,” she says. “If you jump back into training too quickly after a few weeks off, it might be a big jump for your body and even more of a jump for your tendons, muscles and bones, making you more likely to suffer a running-related injury."

Recognize what your body is capable of and get back to increasing your mileage as you are able. This means not doubling or tripling your mileage week-over-week or compressing two weeks of training into one, but gradually building back up. Consider, too, doing more run-walk intervals as you recover from an injury or interruption.

Published 6/19/2024

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