You don't have to be a runner to complete a marathon. Many walkers set a goal of walking the 26.2-mile competition, which can generally be achieved in six to eight hours (or more) at a walking pace. While walking a marathon may not be as laborious as running one, dedicating yourself to proper training is essential to achieving this goal.
People have many reasons for walking instead of running a marathon. For example, former runners who experience joint pain often switch to walking because it puts less stress on joints. Others just prefer walking to running and seek out marathons for the challenge.
Whatever your reason, make sure you're ready before race day.
The marathon is a tough distance. Most healthy people can do it if they dedicate themselves to a strategic training schedule and give themselves at least nine months to prepare.
Before you register for your first marathon, check to make sure this is a realistic goal for you at this time. Prior to starting your training, you should already be able to comfortably walk at a fast pace for at least one hour. You may also consider consulting with your doctor.
Make sure you have the time to devote to training. You can expect to have to complete three one-hour walks and a longer walk (lasting two to six hours) every week.
During training, you will build your stamina by distance walking four days a week, starting with 20 miles in a week and increasing each week to up to 38 miles a few weeks before the race. This is broken down with three 4-mile walks and one distance-building walk each week.
If you're ready to make a commitment, start by finding a walker-friendly marathon to set as your goal.
Consult with your doctor to make sure you are healthy enough to train for a marathon. Some marathons, like those in France and Italy, require a medical certificate from your doctor to participate.
Once you've set your goal and carved out time in your schedule to train, there are a few things you will need to do.
Once you have the right gear and have built up your base mileage, you are ready to start officially training for the marathon. Here's a timeline of what you'll need to do to be ready for race day.
Now is the time to starting building mileage to prepare for the 26.2-mile race. Find and commit to a training schedule that will help you increase your long-distance mileage, as well as build your speed and aerobic capacity.
The final month of training includes your longest walk. You will make any adjustments in what you'll be wearing and fine-tune how to eat and drink throughout a long walk. You'll know what works best for you to prevent blisters.
After your longest training walk, you will begin tapering before your marathon by scaling back on mileage during your walks for two weeks before the race. Tapering will give your body time to restore itself after your longest training day and be at its peak on race day.
For example, after reaching a peak total of 38 miles in week 16, you will taper down to 30 miles the next week, and 22 miles in the final week of training. Research shows this period of tapering replenishes the body's stores of muscle glycogen, enzymes, antioxidants, and hormones, and improves race-day performance by about 3 percent.
It's almost go time! You'll need to eat right, stay hydrated, get proper sleep, and ensure you have all of your gear ready for the day of the race.
If you are traveling to a marathon in a different city, you'll need to pay extra attention to making sure you have what you need to be prepared for the race and for any weather. You will also pick up your bib and timing chip in the days leading up to the race.
You have likely heard that you should load up on carbohydrates immediately before the marathon. The newest thinking is that you shouldn't overdo carbohydrates before a race. You don't want to eat anything new or different right before the race.
How Macronutrients Can Make for Better Running PerformanceIf you haven't already, now is the time to study the route map and know where the aid stations, water stations, and restrooms are along the course.
You've trained for months and the race day is finally here. Keep in mind, the race is going to be different from a training walk. Here are some essentials for strategy and recovery.
Congratulations! You completed your first marathon. First, be sure to celebrate. Wear your medal and race shirt with pride. You have joined the community of marathoners. Here's what to expect after the race is over.