How to Begin Training for a Marathon

Thinking about running a marathon? You're in good company! Over 1.1 million runners complete marathons worldwide every year, and even more are expected to take on the challenge in the coming years.

That said, a marathon is a full 26.2 miles, a huge distance to cover no matter who you are, but especially challenging if you’re new to long-distance running. 

Running this kind of distance isn’t something you can just wing. If you just wake up on marathon day and attempt this massive undertaking without any previous training, you’ll be lucky to make it a single mile before your legs are on fire and your lungs are fighting to suck in oxygen. 

Therefore, a well-structured plan is essential for building endurance, preventing injury, and ensuring you cross the finish line feeling strong.

This guide will walk you through step-by-step marathon training, covering everything from where to start, how to build mileage, and key strategies for success. Plus, you'll find expert tips on the best training clothes and accessories to keep you comfortable every step of the way. Ready to lace up? Let’s get started!

Key Takeaways

• Marathon training requires a structured plan, gradual mileage increases, and proper recovery.

• Consistent training, strength work, and cross-training help improve endurance and prevent injuries.

• Nutrition and hydration play a major role in sustaining energy and maintaining performance.

• Listening to your body helps prevent overtraining and allows for necessary adjustments.

• The right gear, including moisture-wicking headbands and accessories, enhances comfort and focus during training.

• Race day preparation, including tapering and fueling strategies, ensures you feel strong and confident at the start line.

What Is Marathon Training?

Marathon training involves gradually increasing your running mileage and intensity over several months to build the endurance and strength needed to complete the 26.2-mile distance.

A typical marathon training plan spans 12 to 20 weeks and includes a mix of easy runs, long runs, speed workouts, and rest days. The goal is to progressively challenge your body while allowing adequate time for recovery and adaptation.

During marathon training, you'll likely run three to five times per week, with weekly mileage ranging from 20 to 50+ miles depending on your experience level and goals. 

Long runs, usually done on weekends, are a cornerstone of marathon training as they simulate the demands of the race and teach your body to efficiently use fuel over extended periods.

Why Run a Marathon?

Running a marathon is a life-changing experience that offers numerous benefits beyond physical fitness. Here are some compelling reasons to take on this rewarding challenge: 

• Sense of Accomplishment: Crossing the finish line after months of dedicated training is an incredible feat that fills you with pride and a profound sense of achievement.

• Personal Growth: Marathon training tests your limits, both physically and mentally. Overcoming obstacles and pushing through tough moments builds resilience and self-confidence that extends to other areas of your life.

• Improved Health: Consistent running strengthens your heart, lungs, and muscles while reducing the risk of chronic diseases like obesity, diabetes, and certain cancers.

• Community and Camaraderie: Joining a running group or participating in marathon events connects you with a supportive network of like-minded individuals who share your passion and encourage your progress.

• Charitable Causes: Many marathons partner with non-profit organizations, allowing you to raise funds and awareness for a cause close to your heart while pursuing your personal goals.

That said, training is essential, and you can’t just run a marathon without first practicing over some time. 

Why Train for a Marathon?

Slowly and progressively training for a marathon is crucial for building endurance, preventing injury, and allowing your body to adapt to the increasing demands of long-distance running. 

Ramping up mileage too quickly can lead to overuse injuries like shin splints, stress fractures, and muscle strains, derailing your progress. A gradual approach strengthens muscles, joints, and cardiovascular endurance while helping you develop the mental stamina needed for race day. 

Most training plans span 12 to 20 weeks, giving runners ample time to build mileage safely, incorporate rest days, and fine-tune pacing strategies for a successful, injury-free marathon.

Before we discuss how to train for a marathon, let’s discuss the essential gear that you’ll need. 

Essential Gear for Marathon Training

The right equipment, such as high-quality running shoes, moisture-wicking clothing, hydration gear, and headbands, can make a big difference in your comfort, performance, and injury prevention during marathon training. Invest in these items:

• Running Shoes: Choose a pair that fits well, provides adequate support, and suits your foot type and running style. Replace them every 300 to 500 miles to ensure optimal cushioning and stability.

• Moisture-Wicking Clothing: Opt for lightweight, breathable fabrics that draw sweat away from your skin to prevent chafing and overheating. Look for running shorts, shirts, and socks designed for distance running.

• Hydration Gear: Stay hydrated during long runs with a handheld water bottle, hydration belt, or backpack. Experiment with different options to find what works best for you.

• Anti-Chafe Products: Apply anti-chafe balms or lubricants to areas prone to rubbing, such as your feet, inner thighs, and underarms, to minimize discomfort and prevent blisters.

• Headbands or Hats: Keep sweat and hair out of your face with a moisture-wicking headband or hat. Look for options that are lightweight, quick-drying, and adjustable for a secure fit.

With your marathon training gear gathered, let’s follow a step-by-step guide to starting marathon training. 

How to Begin Marathon Training

Starting your marathon training journey may be intimidating, but breaking it down into manageable steps will help you stay on track and reach your goals. 

Here's how to get started:

1. Assess Your Current Fitness Level

2. Choose a Marathon and Training Plan

3. Invest in Proper Running Gear

4. Establish a Consistent Running Routine

5. Incorporate Strength Training and Cross-Training

6. Practice Proper Nutrition and Hydration

7. Listen to Your Body and Adjust as Needed

8. Prepare for Race Day

Below, we discuss each step in detail. 

1. Assess Your Current Fitness Level

Before committing to marathon training, look honestly at your current running ability. This will help prevent injury and ensure you follow a plan suited to your needs.

If you’re already running 15-20 miles per week and have completed a few 5Ks or 10Ks, you may need 16-20 weeks to train. Beginners or those returning from a long break should allow 20 to 24 weeks to build endurance safely.

A check-up with your doctor is also a good idea, especially if you have pre-existing medical conditions, are over 40, or have a family history of heart disease. If you want extra guidance, a running coach or personal trainer can assess your gait, strength, and flexibility to help refine your training.

2. Choose a Marathon and Training Plan

Once you’ve assessed your fitness, it’s time to pick a race. Consider factors like location, terrain, weather, and event atmosphere. 

First-time marathoners often prefer beginner-friendly races with frequent aid stations, pacers, and a generous time cutoff. Events like the Chicago Marathon or Walt Disney World Marathon cater to all levels and offer a fun, supportive experience.

A solid training plan should last at least 16 to 20 weeks, allowing you to increase mileage and intensity while gradually reducing injury risk. 

Most beginner-friendly plans include three to five runs per week with a mix of easy runs, long runs, and rest days. Look for programs that build weekly mileage by 10% to 15% and include recovery weeks every three to four weeks to let your body adapt.

Popular plans like Hal Higdon’s Novice 1 or Nike Run Club’s First Marathon Plan offer great starting points. The key is finding a plan that fits your lifestyle and training preferences while avoiding the temptation to ramp up mileage too quickly.

3. Invest in Proper Running Gear

The right gear can greatly affect your comfort and performance during training. A good pair of running shoes is essential. For the best fit and comfort, visit a specialty store for a gait analysis to find the best fit for your foot type and running style. Proper support and cushioning help reduce impact and prevent injuries.

Moisture-wicking, breathable clothing helps keep you comfortable, while a high-performance headband can keep sweat and hair out of your face. 

Other useful gear includes a sports watch to track progress, a hydration belt for long runs, and reflective gear for visibility. Start with the basics and add items as needed because quality gear keeps you focused on training instead of discomfort.

4. Establish a Consistent Running Routine

Consistency is key to building endurance and preventing injury. Scheduling your runs in advance makes it easier to stick to your training plan and develop a solid routine.

A balanced plan should include a mix of easy runs, long runs, and rest days. 

• Easy runs should be done at a comfortable, conversational pace for 30 to 60 minutes to build aerobic fitness. 

• Long runs are crucial for race preparation, starting at six to eight  miles and gradually increasing to 18 to 22 miles. These runs teach your body to handle extended distances and improve mental endurance.

• Rest days are just as important as training days. At least one or two rest days per week give your body time to recover and adapt. 

Cross-training activities like cycling, swimming, or yoga can also benefit active recovery while reducing the impact on your joints.

Gradually adding speed workouts and hill training can improve running efficiency. Tempo runs and intervals increase aerobic capacity, while hill workouts build strength and prepare you for race terrain. Increase mileage and intensity slowly. A general rule is to increase weekly mileage by no more than 10% to 15% to avoid overuse injuries.

5. Incorporate Strength Training and Cross-Training

Strength training helps improve performance and prevent injuries by building a stronger, more resilient body. Aim for two to three weekly sessions, focusing on core, glutes, and legs. Exercises like planks, squats, lunges, and deadlifts strengthen key muscles used in running.

Cross-training activities provide a low-impact way to maintain cardiovascular fitness while giving your muscles a break from repetitive running. Cycling, swimming, and yoga enhance flexibility, improve recovery, and prevent burnout.

A well-rounded training approach that includes strength work and cross-training helps reduce injury risk, improve running efficiency, and keep you feeling strong throughout your marathon training. Stick to a plan, listen to your body, and stay consistent to cross the finish line feeling prepared and confident.

6. Practice Proper Nutrition and Hydration

Fueling your body properly is just as important as logging miles during marathon training. A balanced diet rich in complex carbohydrates, lean proteins, and healthy fats helps sustain energy, aid recovery, and keep you feeling strong throughout training. 

Whole grains, fruits, and vegetables provide long-lasting fuel, while chicken, fish, legumes, and nuts support muscle repair. If you’re short on time, meal prepping for the week ahead is an excellent way to stay nourished while saving time. 

Hydration plays a major role in performance and preventing fatigue, and replenishing electrolytes with sports drinks helps replace minerals lost through sweat for long runs over an hour.

Dialing in your race day fueling strategy during training is key. Energy gels, chews, or sports drinks help sustain energy and stabilize blood sugar levels. Experiment during training to find what works best for your stomach and avoid unwanted surprises on race day.

7. Listen to Your Body and Adjust as Needed

Marathon training is about pushing your limits without ignoring warning signs. Some soreness is expected, but persistent pain or extreme fatigue may signal overtraining or a potential injury.

If you feel unusually tired or experience lingering pain, taking an extra rest day or reducing mileage can prevent a minor issue from becoming a major setback. Keeping a training log to track mileage, pace, and how you feel can help identify patterns and necessary adjustments.

If pain doesn’t subside, consult a sports medicine professional. In some cases, a short break from running is necessary, but cross-training, strength work, and flexibility exercises can help maintain fitness while allowing the body to heal. Long-term success comes from listening to your body and prioritizing recovery when needed.

8. Prepare for Race Day

With race day approaching, final preparations ensure a smooth and successful experience.

Tapering your training two to three weeks before the race allows your body to recover and rebuild. This means gradually reducing mileage and intensity, focusing on shorter, easier runs, and trusting the work you’ve put in. Cramming extra miles late in training won’t help because recovery is key.

Familiarizing yourself with the race course and elevation profile helps you mentally prepare for challenging sections. If possible, drive or run parts of the course to boost confidence.

A stress-free morning starts with a solid plan. Lay out your race outfit, bib, and gear the night before to avoid last-minute stress. Stick to the pre-race fueling and hydration strategy you practiced during training, and know when and where you’ll take in fuel along the course.

Having friends or family at cheering spots can provide a motivational boost. Trust your training, stay relaxed, and focus on enjoying the experience. You’ve put in the work, now it’s time to cross that finish line strong.

Now that we’ve covered the basics, let’s discuss some great tips to keep you motivated throughout your marathon training. 

Tips for Staying Motivated During Marathon Training

Staying motivated is key to maintaining consistency in your marathon training, and you can do so by running with others, celebrating small milestones, and remembering why you’re running in the first place. Here are some strategies to keep you inspired and on track:

• Join a Running Group or Find a Training Partner: Training with others offers accountability and encouragement. Sharing goals and progress can make the process more enjoyable and less isolating.

• Set Mini-Goals and Celebrate Milestones: Break your training into smaller goals. Whether it's hitting a new distance or improving your pace, celebrating these achievements fuels motivation and builds confidence.

• Visualize Yourself Crossing the Finish Line: Picture the moment you complete the marathon. Visualization strengthens your mental resolve and keeps you focused on the end goal.

• Remember Your "Why" for Running the Marathon: Reflect on the reasons you decided to take on this challenge. Whether it's for personal growth, a charitable cause, or health, keeping your motivation front and center can push you through tough training days.

Gear Up for Training With JUNK Headbands & Accessories

When training for a marathon, having the right gear can make all the difference. Long runs mean sweat, shifting weather conditions, and the need for comfort, so don’t overlook the power of a well-designed headband or accessory to keep you focused.

Stay Cool & Focused With Performance Headbands

A high-quality headband keeps sweat out of your eyes and hair in place so you can concentrate on your pace. JUNK offers moisture-wicking, breathable headbands designed for endurance athletes:

• Chicago Headband: Perfect for those training for the Chicago Marathon or simply wanting to rep the city, this headband provides a secure fit while wicking away sweat.

• New York Headband: Whether you're training for the New York Marathon or hitting the pavement anywhere, this headband delivers performance with a sleek, city-inspired design.

• Baja Grid Headband: A stylish yet functional choice for runners who want bold patterns without compromising on sweat-wicking performance.

• Everything Hurts Headband: Because let’s be honest—some runs just feel like that. This headband is perfect for marathoners pushing through tough training days.

Remember that there are many styles of headbands to consider for running, from sleek Infinity headbands to JUNK’s moisture-wicking Big Bang headband lineup, and let’s not forget fleece-lined ear warmers for the coldest of days. That said, if it’s super cold, you might appreciate a beanie with greater coverage. 

Accessorize for Comfort & Performance

In addition to headbands, JUNK offers accessories like scrunchies and neck gaiters to make your training even smoother:

• Upcycled Scrunchie Pack: Keep your hair tied back securely with these soft, durable scrunchies, made from upcycled materials. Perfect for runners who want function with an eco-conscious touch.

• Neck Gaiters: A must-have for chilly morning runs or race-day conditions where wind and cold are factors. Warm yet breathable, and moisture-wicking too, gaiters make for an excellent addition to your running wardrobe. 

Small details like keeping sweat out of your eyes and ensuring your gear stays in place can make a huge impact when training for a marathon. JUNK’s headbands and accessories help you stay focused, comfortable, and ready to go the distance.

Final Thoughts

Marathon training is a challenging yet incredibly rewarding process that requires dedication, consistency, and the right preparation. By following a structured training plan, listening to your body, and focusing on proper nutrition, hydration, and gear, you set yourself up for success on race day.

From choosing the right running shoes to fueling properly and maintaining a solid routine, each 

step plays a crucial role in helping you cross the finish line strong. Small adjustments, like incorporating strength training, cross-training, and rest days, ensure you stay injury-free while improving performance.

Don’t overlook the impact of comfortable, moisture-wicking accessories like JUNK headbands, scrunchies, and neck gaiters because these small details can keep sweat at bay and boost your focus on long runs.

As you prepare for race day, trust your training, enjoy the process, and embrace the challenge. Ready to take your training to the next level? Gear up with JUNK and stay focused every step of the way!

Every marathon starts with a single step! 🏃‍♀️🏅 Whether you're building endurance or tackling long runs, staying cool and focused is key. A JUNK headband keeps sweat in check so you can push through every mile. Show us your training journey with #JUNKAthlete and tag @JUNKBrands! 💪🔥

Frequently Asked Questions

How Long Does It Take To Train for a Marathon?

Most runners need 16 to 20 weeks of structured training to safely build endurance and prepare for race day. Beginners may need 20 to 24 weeks for a more gradual buildup.

What Should I Eat Before a Long Run?

A meal rich in complex carbohydrates, moderate protein, and low fat is ideal. Options like oatmeal with fruit, toast with nut butter, or a banana with yogurt provide sustained energy.

How Do I Avoid Hitting the Wall During a Marathon?

Proper fueling, hydration, and pacing are key. Take in carbohydrates every 45 to 60 minutes, drink fluids regularly, and start at a sustainable pace to conserve energy for later miles.

How Many Days a Week Should I Run?

Most marathon training plans recommend three to five runs per week, balancing easy runs, long runs, and rest days to prevent injury while improving endurance.

Should I Taper Before My Marathon?

Yes! Tapering involves reducing mileage in the final two to three weeks before race day to allow your body to recover and feel fresh for the race. Avoid last-minute training surges.