So you signed up for your first marathon! Congratulations and be ready to take part in an experience that's bound to put you to the test. You're probably wondering how you're going to find the time to train for a marathon while holding a full time job. I mean, is marathon training for busy people even possible? Like you, many beginner runners have succesfully trained for their first marathon while holding various responsibilities. Whether it be a full time job, parenting, keeping track of your social life, or all of the above, training for a marathon demands a lot of focus, determination, and grind. But in the end it's all worth it! Here are 5 tips that will help you squeeze in valuable training hours in your busy schedule:
Tip #1: The early bird gets the worm
It's no surprise that early risers get the most bang out of their day. Squeezing in an early morning run helps to avoid problems with scheduling various responsibilities around your run. During your short week runs this means you simply wake up, have a small breakfast, and head out for a quick 30 minute run regardles of it being an interval day, tempo run, or slow run. All you need is 30 minutes out on the road. The late runners have the added complications related to when they had their last lunch, commuting back home to get ready, or last minute responsibilities that might affect their running schedules. Besides, you can better enjoy afterwork drinks when you know you've already covered your run!
Tip #2: Never skip your long run
If there is one thing any marathon runner will agree on is the importance of the long run. Save these for your weekends as you'll have more time to work on various things. Long runs are great opportunities to practice what food will give you the most boost for your legs in preparation for marathon training. They also give you plenty of opportunities to test your choice of energy gels for the big day or what to wear. But most importantly, long runs help to build a stronger and more efficient aerobic system, a larger and stronger heart, and helps you increase mitochondria and capillaries in the muscles. If you have to make compromises sometimes to meet up with friends, or for last minute shopping, you can miss some week runs, but never ever miss your weekend long run. Consider these sacred because they are!
Tip #3: Have a training (and nutritional) plan and take it everywhere: plan, plan, plan
The benefits of having a plan is that you can stick to it. It takes a lot of mental focus and determination to train for a marathon and you need to be all in. A training plan helps to prepare you mentally for the type of training your body will get. More importantly, it takes into account various training types and recovery days to help you be more efficient and maximize your efforts. Once you know what your training demands of you, it is easier to find the moments to plan other important things in your life. Sure there will be times that you'll have to turn down a few social events or get used to replying to any invitation with 'I'm sorry I can't join, I'm training for a marathon'. Your friends will understand that this is a big deal for you, and they will support you. Maybe even get them to join you during your short week runs! Nothing feels better than a quick run with a friend and grabbing a slice of pizza and beer after.
Tip #4: Train alone
Training alone is a great preparation for marathon day. It builds mental endurance when you suffer alone, learning to listen to your body without any distractions and finding a pace that works for you. There are great benefits to running in groups, and by all means join some social runs. But also embrace the solitude that comes with solo runs. It's during those long tedious runs that you will understand the signs that your body is sending you. That pain in your knee, can it be that your running form is affected by the cold you are recovering from? Is your breathing correct? Chances are you will be running the marathon alone, so it's important to learn to become your own coach, chearleader, friend, parent, you name it. Your alone time during solo runs will help you to get to discover the you that manifests herself or himself while training for a marathon. It's a unique experience, embrace it, become it, achieve it!
Tip #5: Stretch and rest days
There are many benefits to stretching and it should be a key element in your training plan. Stretching helps increase muscles' efficiency of movement and positively affects your overall speed, stamina, and form. It does this by enhancing the ability of muscles to work more powerfully and economically, helps to lengthen stride and improve overall form. Additionally, good stretching aids in muscle recovery and is a great way to be social. Maybe you can join a friend during one of their yoga classes or stretch at a friend's house while watching a movie together! Stretching can also be a great alternative to do during a rest day, although the best alternative on a rest day is to chill out, be social, and catch those early z's! (For more information on stretching be sure to read our blog post: Stretching for the busy marathon runner).
We hope that although you're currently worried about how to combine your marathon training with your full time job, the tips above will give you a clear idea of what you definitely should invest in during your training. The end goal of finishing your first marathon is possible if you have the right attitude, focus, and a good plan to help you on your way.
During my own first marathon training I learned parts of me that I didn't know I had in me; an incredible amount of determination and a massive commitment to myself to ensure I would finish regarless of the time it took me. I struggled with an ankle sprain just two weeks prior to my half marathon and a month prior to marathon race day. The horror of realizing I might have jeapardized my first marathon after 3 months of training was enough to make me follow all kinds of instructions from my physiotherapist to heal my ankle sprain. And the truth is, if you are still wondering if marathon training for busy people is possible; I can tell you that even with a full time time job, a social life, and an ankle sprain I was able to finish and I felt massively proud of myself for having achieved it through hard work and smart planning.
Good luck kick-starting your training and don't forget if you need any help marathonvirgins is here to help!
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