Are you ready to run a marathon? – Runner’s World (UK)

Before you sign up to a marathon, it’s a good idea to have a think about whether you’re ready for the challenge. Here, coaches, experts and marathon greats share their advice on what to think about before you start.

1.Know the challenge

If you’re already a runner, you could turn up for most race distances with very little planning and preparation. You might not give your finest performance, but you’d get by without too much trouble. This is not the case with the marathon. You need to respect the mental and physical challenge of the distance and prepare accordingly. Think about what you’re hoping to achieve – the loftier your ambitions, the more time you will need to train and the higher your current fitness levels will need to be. Whatever your goal, you’ll need to devote yourself to marathon training for at least 16 weeks. See our checklist below for guidance on your readiness:

Are you accustomed to running at least three days a week?

Suddenly stepping up from one or two (or no) runs a week to three, four (or more) in week one of your training plan is a recipe for burnout or injury.

Are you injury-free?

Think carefully about embarking on marathon training if you’re carrying a niggle. Take care of it or it could cause problems as your training ramps up.

Is your family onside?

For four months, your focus will be on marathon training. You will need to prioritise training runs over lie-ins, weekend breaks and late nights.

Is your diary clear?

Don’t sign up if the training will clash with other major commitments, such as going on holiday just when you should be doing your longest runs.

2. Set smart goals

If you’ve raced other distances fairly recently, use the prediction tool to get an idea of what might be possible based on those performances. Setting a time goal can increase motivation and focus your training. But your initial goal should be an aspiration, rather than a rigid target, and you should review it often. That said, aiming for a time is not necessary – beginners’ coach Jeff Galloway warns that runners hung up on the numbers can be prone to train at harder levels than their bodies can handle, and even if they avoid injury, they tend to have less fun. ‘I tell people, this experience is one you’ll remember for the rest of your life,’ he says.‘If you want it to be one of those great experiences, don’t have a time goal.’

‘There are manifold reasons for running a marathon,’ adds former Boston Marathon champion Amby Burfoot. You can aim to raise money for charity, collect medals or check off an item on your bucket list.‘Find your reason, or reasons, for running and embrace them,’ he says.

3. Get a good plan

Choose a plan that fits with your goal and the amount of time you can dedicate to training (check out our free marathon training plans here). Check it over and ask yourself whether you can fit it into your lifestyle. Be prepared to be flexible and keep your eyes on the long-term goal – your preparation won’t come unstuck if you miss a session once in a while. ‘Many first-time marathoners fall down by being married to their plan,’ says running coach Russell Holman. ‘They feel they must complete every session, even when work, illness, injury or family commitments get in the way, and they end up squeezing them in on rest days or by making shorter runs longer or harder. This risks burnout or injury, which could scupper your chances of even making it to the start line.’

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