If you’re thinking of taking on a marathon next spring, you’ll need to plan ahead and get a start on your training over the winter. Find out how to prepare for your spring marathon
Once you’ve decided which event to enter, you’ll need to start working on your training plan. The 42.195 km of a marathon course is no easy feat – even the most experienced runners require a careful build-up and a lot of training.
Pre-conditioning
It all starts with pre-conditioning. The first phase in your training schedule, this will prepare you for the heavier training as the race draws near.
The aim is to start slowly and build up. It gets your muscles ready for longer distances and can help you avoid injury later on in your training.
It usually lasts 4 to 8 weeks but can easily be extended to cover the winter months, so you can start with your core training in early 2013.
Planning your runs
Unless you’re a seasoned marathon runner, it’s unlikely you’ll know exactly when you’re ready to move from pre-conditioning to full training.
So try to plan your training long in advance and follow a plan so you’ll peak around 4 weeks before the big race.
This is when you should be doing your longest runs, so make sure you plan those in to your schedule.
If you can, try to make use of online tools like My ASICS. These help you plan your training with different distances and paces for each of your runs to make sure you’re in great shape on the start line.
It will also help you stay on track with your training as you build up towards the Marathon.
It will include the pre-conditioning phase and the tapering off towards the end, so you know exactly when to step up and slow down your training.
Start your training plan with My Asics
Battling the weather
Getting started on your training in the winter is never easy. As well as cold, dark mornings which can often leave you with little motivation, there are days when the weather will stop you from hitting the road altogether.
But that doesn’t mean you need to stop training. Here are a few ways to make sure you stay on track if you can’t fit in your training runs:
- Head to the gym – doing weights exercises is a great way to build strength. There’s also the treadmill, so you can keep on running
- Go swimming at your local pool – it’s a great way to keep fit and there’s very little risk of injury
- If you live in a country where the climate is good for cross-country skiing, this is a great form of exercise and the winter weather usually supplies the perfect conditions
It can also be useful to have a running buddy. Meeting up with a friend at a set location and time will motivate you to get out and train on a cold day, more than if you were running on your own.
Want to brave the cold and keep running? Read more about training in winter
Getting the right gear
Of course, if you’re getting started in the winter months you’ll also need to think carefully about what to wear.
You’ll need something that keeps you warm, but doesn’t allow sweat to build up on the skin. This can be very uncomfortable when you’re running, so try to choose a base layer which wicks moisture away from the skin.
Beyond this, it’s a good idea to have reflective clothing so you can be seen in the dark, as well as a rain jacket, windstopper, hat and gloves. These will help protect you from the cold and prevent you from losing heat while good, breathable clothing will make sure you don’t overheat on your run.
Some shoes are also specially designed for winter. These tend to have materials in the upper of the shoe to keep your foot dry.
A smart choice for the winter is the GEL-CUMULUS G-TX.
