How to prepare for a marathon? Check out our tips!

12 months back Andre Neri 10 minutes reading time

If you're thinking about running that basic end-of-year marathon, see now how to prepare for a marathon in a practical way.

Preparing for a marathon is much more than just running.

The journey to 42 km requires a combination of physical training, mental strategies, dietary adjustments, and meticulous attention to detail.

To help you prepare, we've created a comprehensive guide with practical and smart tips for tackling this challenge.

Our proposal is that you reach the finish line not only physically prepared, but also mentally strengthened and motivated.

See below:

++ How to improve your agility and speed with targeted exercises

1. Training Planning and Organization

First and foremost, having a structured training plan is essential to avoid injuries, overload, and withdrawals.

Preparing for a marathon without an organized plan can be exhausting and unproductive.

Instead of opting for sporadic runs or intense, irregular training, the ideal is to follow a progressive plan.

That is, where the increase in intensity and running volume occurs gradually.

In fact, this not only improves performance, but also protects joints and muscles from injury.

In addition to a training plan, you need to choose the type of preparation that best suits your profile.

Some people prefer to train alone, while others find motivation in groups or with specialized trainers.

Running groups offer not only technical support but also emotional support, which is essential for those times when willpower is tested.

The support of a team or coach is an excellent tool for maintaining discipline, adjusting technique, and learning running strategies, as well as receiving essential feedback for your development.

To maximize your training organization, keep a weekly progress log, including time, mileage, and performance observations.

This practice makes it easier to identify strengths and weaknesses, helping to make precise adjustments.

In this sense, having a monthly goals table with planned and traveled kilometers is also essential to measure progress objectively.

Additionally, this organization helps you choose the best times to alternate running workouts with recovery activities, such as stretching and muscle strengthening.

Table:

Week	Total Mileage	Training Type	Observations
Week 1	20 km	Light base training	Adjust heart rate
Week 2	25 km	Gradual increase in intensity	Insert strength exercises
Week 3	30 km	Alternate running and walking	Observe body adaptation
Week 4	35 km	Moderate continuous running	Focus on hydration and rest

2. Strengthening and Complementary Exercises

Training for a marathon shouldn't be limited to just running.

Strengthening your body, especially the areas that bear the most impact during running, such as your hips, legs, and ankles, is essential to prevent injuries.

Exercises like squats, planks, and lunges help strengthen the most demanding areas, ensuring stability and endurance for long distances.

Therefore, strength training also helps improve performance and balance, making running more efficient.

To keep your body strong and fit, good planning includes regular strengthening and stretching sessions.

Stretching sessions, often neglected, help improve flexibility, preventing muscle stiffness and, consequently, reducing the risk of injury.

Pilates and Yoga are excellent alternatives for complementary activities, as they work on strength, breathing and flexibility, improving posture and body control while running.

Adopting a well-defined strengthening plan can even correct muscle imbalances.

A common example among runners is an imbalance between the muscles in the front and back of the legs, which can impair performance and increase the risk of injury.

In short, a weekly strength training schedule can be very helpful in guiding and monitoring strength training practices.

This ensures that all important muscle regions are being properly worked.

+ Functional training: benefits and how to integrate it into your routine

Exercise	Region Worked	Benefits	Frequency
Squat	Quadriceps and glutes	Strengthening and stability	2x week
Board	Core and lower back	Improved posture and balance	3x week
I lunge	Legs and hips	Resistance and mobility	2x week
Yoga or Pilates	Whole body	Flexibility and controlled breathing	1x week

3. Preparing for a Marathon: Proper Nutrition and Hydration

Proper nutrition is just as important as training, as it provides the energy and nutrients needed for good performance.

Consuming complex carbohydrates, protein, and healthy fats at every meal helps maintain energy throughout your workout and aids muscle recovery.

At the same time, it is essential to avoid foods high in sugar and saturated fat, which can interfere with recovery and performance.

In addition to a balanced diet, hydration is an area that deserves special attention.

Running long distances causes a significant loss of fluids and minerals, which, if not compensated for, can lead to fatigue, cramps and even dehydration.

In this sense, staying hydrated throughout the day and during training is crucial.

During long workouts, it is recommended to use isotonic drinks to replace lost mineral salts.

Therefore, a good strategy is to drink small sips of water every 15 to 20 minutes of running, avoiding large volumes at once.

Meal timing is also essential.

Eating at least an hour before training prevents digestive discomfort and ensures the body has energy available for the effort.

During the preparation phase, experimenting with different food combinations helps you identify what works best for you, minimizing the risk of digestive problems.

Below is a table with meal options for the training period.

Moment	Meal Options	Benefits
Pre-workout	Banana with oats; Whole wheat bread with honey	Fast energy and easy digestion
Post-workout	Fruit smoothie with protein; Dried fruits	Muscle recovery and energy
Lunch	Brown rice, chicken and vegetables	Sustainable energy and proteins
To have lunch	Omelet with vegetables or salad with quinoa	Complete nutrition and lightness

4. Preparing for a Marathon: Mental Strategies for the Marathon

Preparing mentally for a marathon is just as important as physical conditioning.

The marathon requires not only physical endurance, but also emotional control capable of dealing with the adversities that arise along the way.

Mental strategies are essential to stay focused, motivated, and deal with moments of fatigue and pain.

An effective technique is visualization: before the event, visualize yourself completing the race, overcoming difficult moments, and crossing the finish line.

In this sense, this practice reinforces the feeling of self-confidence and control over the process.

Another effective technique is controlled breathing, which helps reduce anxiety and keeps the mind focused on the present.

While running, focusing on your breathing by inhaling through your nose and exhaling through your mouth can prevent mental fatigue and help you maintain a steady pace.

Additionally, repeating positive mantras or encouraging phrases while running can help replace negative thoughts with motivation.

Still, it's important to have mental flexibility.

During the race, not everything will go as planned, so having an adaptation strategy is essential.

Learning to deal with unexpected situations, such as weather changes or physical discomfort, is part of the process.

In short, build resilience during long runs, testing your body and mind under marathon-like conditions.

+ Mental Training in Sports: What is it and why is it important?

5. Rest and Recovery

Rest is an essential part of training, especially in intense preparation like a marathon.

During rest, the body recovers from microtraumas caused by physical exertion, becoming stronger and more resilient.

Ignoring recovery can lead to fatigue, decreased performance, and even serious injuries.

Therefore, including active rest days with light activities such as walking is essential to achieve the best results.

Additionally, techniques such as massage, stretching, and the use of a myofascial release roller can be incorporated into your recovery routine.

These methods help relax muscles, reduce tension and improve blood circulation, accelerating muscle recovery.

Coaches and physiotherapists recommend that runners prioritize sleep.

This is when the body produces hormones essential for muscle regeneration and strengthening.

Finally, recovery also includes taking care of the emotional aspect.

Long runs can be very demanding on the psyche, and it's important for runners to allow themselves time for leisure and mental rest.

Listening to relaxing music, meditating, or engaging in activities that bring pleasure and relaxation help recharge the mind and body, contributing to a complete and balanced recovery.

6. Test the Equipment in Advance

Choosing the right equipment and testing it is one of the smartest strategies for avoiding discomfort on marathon day.

The sneakers must be comfortable and suitable for your type of stride, as this directly influences the performance and health of your feet.

Furthermore, clothing must be light, breathable and adapted to the weather on the day of the race.

Experimenting with different types of socks and accessories, such as visors and hydration belts, will help you find what best suits your running style.

Also, take the time to test everything out on a long run, simulating race conditions as closely as possible.

Check if your shoes cause blisters, if your socks are comfortable, or if your hydration belt is uncomfortable.

Often times, small details can have a big impact during the marathon.

It is also important to take into account the time of year.

If the race is in a warm location, choose light, lightweight clothing; if it's in cold weather, consider extra layers and even hand warmers.

Being well adapted to the equipment and the climate avoids surprises and makes the experience more comfortable.

Preparing for a Marathon: Conclusion

Preparing for a marathon is a multifaceted challenge, involving taking care of your body, mind, and running strategy.

From training planning to muscle strengthening, including nutrition and mental preparation.

Therefore, each step is essential to achieve the best performance and, more importantly, to complete the test safely and with satisfaction.

The journey to the finish line is long, but with discipline, dedication, and the right tips, the experience of completing a marathon becomes possible and transformative.

++ Learn the importance of sports for children