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How to Train for a Marathon in 3 Months or Less

How to Train for a Marathon in 3 Months or Less

Completing a marathon is on the bucket list for many people. If you’re not already a long distance runner, chances are you have no idea how to go about this mammoth task.

Running a marathon is very doable. I’m going to teach you how to train for a marathon so you can get it done in just three months.

A marathon is 26.2 miles and, depending on the race, you can expect runners to finish anywhere in between two and six hours.

There are a few things to keep in mind.

Running 26.2 miles is a long way. It is very demanding on your muscles, tendons, ligaments, bones, cardiovascular fitness, and is just as demanding on your mental stamina.

At any one time, 50% of all runners are injured. They have shin splints, plantar fasciitis, stress fractures and unexplained niggles. Do see your doctor for a check-up before engaging in any strenuous activity. If you experience any soreness other than general fatigue, you must see a professional right away for a quick fix–-better to miss a day of training while the injury is easily repairable than to a miss a month of training because you thought it would go away.

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One more warning:

Running is addictive. Once you finish your marathon, you will not be the same person you were when you started training. You will be stronger in your body and in your mind. You will know that sense of freedom unique to runners. You will salute others in your neighborhood with that grin known to all runners. And you will become a better person.

If you have the guts to commit to a marathon, you should start by familiarizing yourself with running terminology.

Long Steady Distance (or LSD) – This is your most important run of the week. You will go at a steady reasonable pace for a longer distance than your other runs. This run builds up your endurance stamina. Beginner’s tip: Include regular walk breaks.

Tempo – This run is the medium distance run in your week, and is done a little faster than your LSD. This run will improve your lactic threshold, which is that burn you get in your legs when you are pushing it. Beginner’s tip: Push the pace, but don’t go totally flat out.

Fartlek – This hilariously named run is Swedish for speed play. In this run you will alternate between fast and slow running. Over time, this will help increase the speed of all your other runs. Beginner’s tip: Alternate between running as fast as you can and walking. Use lamp posts or street corners to decide when to walk or run.

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Easy – Just like it sounds, this run is shorter, slower and more relaxed than the others. Its purpose is to keep your legs ticking over to add a few extra miles in your week, without putting additional stress on your muscles and bones. Beginner’s tip: Always run this slower than your natural run pace. If your pace is very slow, make this a walk.

Rest – Rest is the most neglected part of training. Rest is doing nothing, sleeping, eating, hydrating, getting a massage, and chilling out after the previous strenuous weeks. Rest is when your muscles and bones strengthen, your immune system rejuvenates, and your body prepares itself for your next session. Do not skip this!

Those terms are really all you need to know to complete a marathon. Once you’ve picked your race, you can start training.

Each run needs to be done once each week. Every 4 weeks, you’ll take a recovery week where you’ll only do Easy runs.

Most people do their LSD on the weekend when they have more time. Simply pick which day of the week suits you best and stick to that. Your Easy run will best fit either the day before or the day after your LSD. Your Tempo and Fartlek will fit in whichever other days work best for you.

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Here’s an example of how this might fit into your week:

how to train for a marathon in 3 months or even less

    Now you’ll need to build your plan–in this case three months (or 13 weeks)–until Race Day. It is best to plan it all out now, rather than doing it on a weekly basis.

    • Fill in your LSD run distances first. These will build up gradually over time.
    • Build in your recovery weeks approximately every 4th week.
    • Add in your Easy runs.
    • Add in your Tempo and Fartlek runs.
    • The 7-10 days before the marathon you’ll need to taper your training.

    Here’s a sample for you:

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    how to train for a marathon in 3 months or even less

      Tips:

      • If you have already been running for a while, you can skip the first 4 weeks of this plan and knock it off sooner!
      • Many runners have GPS watches. They are great to help you keep track of your distance and pace. If you don’t want to fork out for a specialist watch, there are many free apps available to download on your smartphone.
      • Depending how long the marathon will take you, you may need to learn how to eat food on the go. Glucose gels are the most convenient source of energy. You can also experiment with energy bars or by adding honey to your drink.
      • Carrying a drink bottle for more than a few miles is very annoying. There are plenty of waist packs, hands-free bottles, and hydration backpacks available so you don’t need to carry a bottle.
      • For your first marathon, time isn’t important. The important thing is that you did enough training to complete it. If you feel rubbish on the day, or the weather is crazy, that’s okay. Take it easy, chat to other runners, and soak up the atmosphere.

      When the going gets tough, dig deep and remember you are one of us now. You are a runner. Best of luck!

      Featured photo credit: Army 10-Miler – 2010 – AUSA – FMWRC – United States Army – 101024 / photo by familymwr via fotopedia.com

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      8 Things to Watch for If You’re Considering Being Vegetarian

      8 Things to Watch for If You’re Considering Being Vegetarian

      Vegetarianism has been around for a long time, finding favor with many people, including Pythagoras clear back around 580 B.C. It’s been presented as one of the most healthy diets around, including being touted by the Egyptians to the point of abstaining from meat and animal clothing due to karmic beliefs. The vegetarian society (vegsoc.org) defines vegetarianism as:

      “Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter.”

      While it’s pretty obvious that there are multiple benefits to following a vegetarian diet, it’s always good to be informed about the cons of this dietary choice as well.

      Outlined below are several things you might want to be aware of before you say good-bye to meat forever. Whether you are a current vegetarian, or contemplating making a shift, keep in mind these 8 things to keep yourself healthy.

      1. You could suffer from B12 vitamin deficiency

      The B vitamins are especially important for stress management, adrenal health, and brain function. Vegetarians in particularly are at risk for B12 deficiency. Vitamin B12 is attached to the protein in animal products and without enough B12 you can suffer from depression, fatigue, and an inability to concentrate.

      Due to its attachment to animal proteins, B12 is the hardest for vegetarians to obtain when they don’t eat dairy or eggs in their diet. This essential little vitamin can be found in some algae and has been added to some yeast, but research doesn’t currently provide enough information to say whether or not these forms of B12 are of good quality and can provide adequate supplementation.

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      The body is unable to make this vitamin, meaning it has to be taken in through food or supplementation. Essential for making red blood cells, DNA, nerves and various other function in the body, a Harvard Health Medical report in January of 2013 found symptoms of a B12 deficiency can present in sneaky ways including depression, paranoia, delusion, and loss of taste and smell.

      2.  You could suffer from higher states of anxiety/depression, lower sense of well-being

      According to a CBS Atlanta report, vegetarians suffered from a higher rate of anxiety and depression than their counterparts. Read the full report here. Depression and/or anxiety can be a result of many possible deficiencies including essential vitamins and amino acids you can find only in meat products, including Omega-3s from wild caught salmon.

      Without the correct supplementation and proper understanding of diet, including the importance of micro and macro nutrients, depression and anxiety can become a serious problem, bringing down the overall health and well-being of vegetarians.

      Even though reports on health and lifestyle show vegetarians have a lower BMI and lower consumption of alcohol and drugs, it also shows they suffer from more chronic illnesses and more visits to the doctor than their meat eating counterparts.

      3. You could suffer from excess weight

      When you go vegetarian it opens up a lot of food, but just because there isn’t any meat in front of you, it doesn’t mean it’s necessary healthy. Though pizza and beer technically fall under the vegetarian diet, it’s not a healthy choice for your waist line.

      Just because being a vegetarian is associated with a healthier lifestyle in many cases, doesn’t mean it’s always true. Making bread and pasta your staples and not understanding where your protein sources should be coming from, can pack on body fat, which increases your chances of health issues such as diabetes and chronic inflammation.

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      If the choice to go vegetarian happens on a whim without the proper understanding of food control, portion, and nutritionally dense alternatives you can find yourself reaching for vegetarian foods, which could cause serious problems down the road. Nuts are a good example, but just because something is touted as healthy, it doesn’t mean, your should eat it in excess.

      Eating too many calories in fat will still cause you to gain weight. Eating too many calories in carbs will cause you to gain weight. Eating too many calories in protein will cause you to gain weight. See a pattern here? Not to mention you’ll miss out on important nutrients the body needs by over-eating in one area and under-eating in another. Re-read number 2.

      4. You could have a higher risk of heart disease

      Eating plenty of fruits and vegetables should be a goal we all strive for, but when you cut out meat, you also cut out what is known as complete protein, which you find in animal by-products. Complete means more than just the essential amino acids, it means those amino acids contain dietary sulfur. Without enough dietary sulfur, which is found almost exclusively in fish and pasture feed grass beef, the body will struggle with the biological activities of both protein and enzymes.

      The effects cascade downward, effecting bones, joints, tissues, and even metabolic issues. In short, a low intake of sulfur associated with a vegetarian diet can result in high blood levels of homocysteine, which may lead to blood clots in your arteries, blood clots raise your risk of stroke and heart attack. To read the full report click here.

      5. You could suffer from low cholesterol

      I know, at first you’re thinking, wait, low cholesterol is a good thing. Yes, it is, when it’s LDL cholesterol, which you get from eating an unhealthy diet, but low HDL (good cholesterol) can cause serious health issues. HDL, according to the mayo clinic, is in every cell in our body and can help fend off heart disease, not enough of it though, and too much LDL can go the other way, will be building up plaque in the arteries and leading to heart disease.

      Cholesterol, the good kind, is actually vitally important to the making of every steroid hormone in the body! There are six, and without cholesterol the body is unable to convert hormones, and it can cause damage in the endocrine system.

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      A vegetarian without a balanced diet, meaning enough protein, enough veggies, and enough good fats, could disrupt his or her adrenals, which are directly connected to the endocrine system and the body’s ability to make and synthesize the hormones your body needs. The six major hormones in the body help do everything from metabolizing carbohydrates, to the electrolyte balance, to making sure if you’re a woman you can carry a healthy baby through pregnancy.

      6. You could suffer from lower bone density and osteoporosis.

      Osteoporosis, the disease where the bones get thinner, weaker, and fractures become a high risk with day to day movements. It’s often associated with the older generation, but your risk for osteoporosis increases with a lower bone density. Bone density can be directly related to diet and lifestyle, along with many other factors.

      When it comes to eating a vegetarian diet it’s possible to miss getting enough of the right nutrients, causing the bones to begin to break down. If your vegetarian diet isn’t balanced and providing you with the correct nutrients and the means to absorb the correct nutrients, your body could begin to break down.

      Recently, Professor Tuan Nguyen of Sydney’s Garvan Institute of Medical Research led a review of both Australian and Vietnamese research around the bone density of vegetarian versus their meat eating counterparts. Helping Professor Nguyen was Dr. Ho-Pham Thuc Lan from Pham Ngoc Thac University of Medicine in Vietnam. The review was designed to sort though years of research surrounded by discrepancies and inadequate clinical data.

      At the end of the review, with vegetarianism rising to around 5% of the populace in the western continents, and with wide spread osteoporosis reports – 2 million in Australia and closer to 54 million in America – the decrease in bone density of vegetarians is a serious issue which needs to be addressed, if you’ve cut meat and animal by-products out of your life.

      7. You could be at a higher risk for colorectal cancer

      Cancer seems to be running rampant through America, and it’s within everyone’s best interest to do all they can to keep their body healthy and happy to prevent cancer from finding a place to grow. In most studies it’s been found vegetarians are at lower risk for cancer, but a European Oxford study with over 63 thousand men and women in the United Kingdom found the risk for colorectal cancer higher in vegetarians than in meat-eaters.

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      Extra care needs to be taken when establishing a diet to ensure the body is receiving and able to up take all the important nutritional benefits and requirements from food.

      8. You could end up eating more processed food

      Depending on how deep you choose to go as a vegetarian, it could create the need to substitute a lot of food and recipe ingredients in your diet, but what happens when you cut out meat, eggs, and dairy and your recipe calls for meat, eggs, and/or dairy? You have to end up using a “healthy” vegetarian alternative which include stabilizers, thickeners, and various other ingredients you can’t pronounce.

      Lauren from Empowered Substance puts it into a great perspective with her comparison of Earth Balance, a vegetarian approved butter replacement compared to butter. She points out the ingredients in Earth Balance consist of: Palm fruit oil, canola oil, safflower oil, flax oil, olive oil, salt, natural flavor, pea protein, sunflower lecithin, lactic acid, annatto color. Meanwhile, the ingredient list in butter, is much shorter. It’s butter.

      That’s only one example. To appeal to the vegetarian lifestyle food manufacturers have found alternatives which fall under vegetarian, but aren’t necessarily healthy for you. Consider baked goods, which though vegetarian can be filled with more sugars and binders than regular baked goods with diary products. It’s the same with vegetarian items like mac and cheese, without using real cheese you may just be getting oil and thickeners, without even the smallest amount of nutritional value.

      The reality is, most vegetarian substitutes contain the same junky alternatives which even meat eaters should be avoiding to remain happy and healthy.

      On one final note, whichever lifestyle you choose to work with, remember anything in excess – including protein and animal by products – isn’t healthy for the body. It takes a wide spectrum of food and nutrients to keep the beautiful body you travel around in all day running in prime condition.

       

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