How to train for a marathon, even if you’ve never run a day in your life

Published on 18th July, 2022 at 03:24 pm

The thought of running a 5km race, let alone a 10km or 42km race, can be quite daunting. Besides the obvious bragging rights, why should you put one foot in front of the other to train for a marathon?

“Besides being a great form of exercise, running improves overall mental health, promotes self-confidence, encourages healthy ageing, and enhances quality of life,” says Soandri Meyer, a personal trainer at Planet Fitness Hazelwood.

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How to start

Every marathon runner started somewhere: right at the beginning. “The age-old phrase ‘slow and steady’ is definitely the correct approach for an absolute beginner,” says Cape Town coach Steve Attwell, owner and founder of Embark – a group-training platform that transforms everyday people into athletes. “Too often we see athletes doing too much too soon; if your body isn’t ready for the progression, you’ll get injured.”

Physiotherapist Genine Manchip agrees: “The most common running injuries are those caused by overuse. These generally occur because the runner has increased their training load too quickly, they wear incorrect shoes, or they have a poor running technique.”

“A slow build-up over time is a great way for the body to adapt to the pressure that running applies to joints, bones and ligaments. This cements a foundation for more miles – and more smiles,” says Attwell. For new runners, he suggests instead of focusing on a marathon distance from the get-go, set short-term goals in the build-up to a marathon, which he does through the following programme.

Your programme, whatever your level

Phase 1
“We begin with a six-week, 5km beginner’s programme. This starts with 30-minute sessions three times a week, with a mix of walking and running on flat roads,” says Attwell. “As the weeks go by, we aim to run more than we walk, until eventually by the end of the six weeks, you are running for a full 30 minutes.”

Phase 2
“Runners progress to the six-week, 10km programme. Sessions grow closer to 45 minutes, with more weekly kilometres, but still at an achievable, safe pace. We also introduce some speed work and hills for strength training.”

Phase 3
“We move on to the six-week 15km programme with four sessions a week, with one-hour sessions, and a longer weekend run.”

Phase 4
“The next six weeks focus on a build-up to a half-marathon.”

Phase 5
“Once you have the base of a half-marathon, you can consider aiming for the pinnacle (a marathon). Just remember to keep the progression slow and steady,” says Attwell. He currently offers a 12-week training programme to help runners progress to marathon level.

Phase 6
In the week leading up to race day, Meyer suggests replacing your daily food and drink with a pre-race diet – to give your body enough enough fuel to power through the race. “You should aim to get a healthy amount of sleep and make sure you’re mentally prepared well before the race,” says Meyer.

When training gets tough

Tips to cope, from Attwell:

• “Run with someone of the same ability. When someone else is also ‘suffering’ you seem to feel less sorry for yourself and push through.”
• “Know that without ‘this longer run’, or without ‘this harder session’, you won’t be able to keep on track to reach your end goal.”
• “Compare your first run to your most recent run.” Note the progress.
• “Take a selfie when you’ve finished.” Record the moment and acknowledge what you’ve achieved. “Post it on social media to share your evolution into a healthy lifestyle with your followers, so they can celebrate with you.”

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What physios want you to know

Get proper running shoes
“This may sound obvious, but you’ll be surprised at how many beginners run in sneakers. This can lead to injuries because of the lack of support they offer,” says Manchip.

Be conservative
“Start with a run/walk routine of 20-30 minutes, and gradually increase the amount of running you do over time.”

Progressively increase your mileage
“Aim for no more than a 10% increase in kilometres. Begin with two to three days a week, with a day in between to recover.”

Include strength training
“Spend one to two days a week focusing on simple strength exercises to strengthen your hips, gluteal muscles and calf muscles.”

Stretch
“Do this after a run, especially your glutes and thighs.”

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