Reader ... how do you know if you’re ready for a marathon??
Thinking of running a Marathon ...
Heading into the second half of 2025, marathon season will quickly be quickly upon us. Many new marathoners struggle not due to a lack of willingness to train, but rather a lack of capacity. To have a good marathon you need to do the training, and you can only do that training if you stay healthy and injury free.
That means allowing a significant amount of lead up time. I made all the mistakes for my first marathon. I ramped my mileage too aggressively and got sidelined by IT band pain. It was frustrating because I had the desire to do the training, but not the physical capacity. I didn’t allow a suitable amount of time in my lead up. I made it to my first marathon healthy but very undertrained, and it was a disaster.
To avoid the mistakes I made, I’d recommend:
•Get at least 6-12 months of consistent training under your belt before considering a marathon. The new trend of beginner to marathon in 12 weeks is not healthy or sustainable long term. Build your leg strength with gradual increases in frequency and then volume. Register for 42.2 only when you feel ready for the challenge.
•Devote the time necessary to train for a marathon. You maybe can get by on several hours a week for a half marathon, but that won’t cut it for a marathon. Are you ready to make sacrifices for your marathon training. It needs to be your primary event you training for. Continuing with your intense Paddle or Hyrox schedules and marathon training only when you have the time is not wise. Be ready to train consistently for 6-8 hours a week. Marathon training is not just about running, running and more running. Marathon training includes running together with strength training and cross training. Get used to long days moving your legs.
•Look at your training availability. By availability I am not referring to when you can run but rather are you healthy and injury free to run. A lot of beginners are motivated to start but soon are suffering from the increased volume and intensity resulting in either a comprised immune system or injuries. I go back to "availability". Think about the 6-12 months consistent training described in the first point, how often were you sidelined because you were sick or injured. Have you understood and figured out why you were sick or injured ? Remember the biggest predictor of future injuries or illness are past injuries or illness.
•Marathon training is not cheap. Be prepared to invest in shoes, strength training, shoes, nutrition, sports physioteraphy and biokinetics, shoes, sports massages, shoes. Marathon training is an investment. Are you able to make that investment right now ?
•Get an understanding of not just strength training and nutrition but the correct strength training and nutrition. The correct Strength training assists to improve running economy, power, and endurance, while also reducing the risk of common running injuries.
Nutrition training not only supports the physical efforts but also speeds up recovery, prevents injuries, over fatigue and enhances endurance and speed. Proper nutrition provides the necessary energy for sustained efforts, supports muscle repair, and helps maintain overall health, allowing runners to reach their full potential
So, how do you know if you are actually physically capable of marathon training?
•Sustained mileage without injury is one sign. For example, 6 months of consistent 40-50 km weeks is a good benchmark for a new runner. That shows your legs are durable. Half marathon distance should be no big deal, you should have at least a few HM races under your belt.
•Another indicator is being able to run fast and lift heavy. If you can sprint (or get close to sprinting) and do heavy weight training (specifically squats, deadlifts, lunges) for a sustained period of time, that also confers strong bones, tendons, and ligaments, in addition to improved muscle strength. These two exercise modalities are putting the greatest amount of force and stress on your body.
A 8-12 week training block that includes the workouts below will improve strength, power, speed, and confirm you have a marathon ready body.
- Run hill sprints/strides once a week. Keep the reps limited to 20 seconds. Warm up properly and focus on gradually working up to maximum force production. Take even several weeks to get to all out sprinting.
- Do one high intensity interval workout per week. One mile pace reps of 100m to 400m. Same as the hill sprints, take your time getting to higher velocity. Example workouts: 10 x 100m with 200m jog recover & 100m buildup, 6 x 400m with 3 minutes passive rest.
- Do heavy squats and deadlifts each once a week. 2 sets of squats 6-10RM and 2 sets of deadlifts 3-8RM. Long rest periods (3-5 minutes).
- Do plyometrics once a week. Either do these plyometrics before your lift (Ex: 10 minutes of jump rope) or pair them (Ex: box jumps 30-60 seconds rest after your set of squats)
- Otherwise just run easy and cross train to build aerobic capacity. I would keep the volume steady, your pace should improve based on the harder pieces above. Maybe 4-5 hours of running (2-3 base runs of 45-60 minutes plus a long run of 90-120 minutes) and the cross training you can manage (I like 1-2 hour sessions on running off days).
It’s best to give yourself a longer runway to a marathon. I’ve done 30 plus marathons, but won’t sign up for my next until I feel physically ready for the demands of the training. If you do register, just make sure you have taken heed of the points above to ensure you can get to the starting line fit, healthy, and prepared.
A marathon can be a good or bad experience. It’s thrilling to finish strong, it sucks to limp in the last quarter of the race. Your training (and pacing) will determine how it goes for you. Good luck if you decide to register for a marathon
The hype is building for the 2027 Comrades Marathon ultra marathon. Look out for a similar piece on "Thinking of running the 2027 Comrades Ultra Marathon"
Good luck with your training,
Jateen
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