How to Start Training for a Marathon | Your 4 Week PREP Plan

what's up guys today we're talking about

how to start training for marathon

successfully I'm gonna give you a four

week prep plan that's going to get you

to the start of that program on point

and ready to go look guys here's the

hard truth sixteen weeks goes by in a

flash and that's usual average length of

those marathon programs that you see out

there and basically what that means is

that you have very little wiggle room to

veer off the program too much so if you

think that you're going to roll on in to

day one of that 16 week program cold

turkey without really any running or any

fitness underneath your belt your plan

or program is not going to go as well as

you like it to so today we're going to

talk about hey what should that pre

marathon training look like what should

a a month before I start training for

that marathon get me to so that by the

time I hit that day one I've got some

Fitness I've got some consistency in

there and I have some ammo I've got some

nice tools that can help me navigate the

inevitable bumps along the road I'm

going to talk about three things that

are going to get you there we're going

to talk about running consistency and

technique we're going to talk about

running strength and we're going to

talking about our daily mobility and

movement habits so that first thing that

we really need to hit is well the

running part we need to figure out how

to be consistent as runners and usually

when we go from zero to 60 or 100 that

doesn't lead to consistency but when we

slowly add some runs in that makes a big

difference and that's why the first

thing we're going to try to tackle is

just the number of runs you want to do

in a week and for a lot of marathon

programs and depending where you're at

you're either running three to five

times a week on average for those of you

who are more serious maybe you're

running six plus or more especially if

you're doing a run in the morning and a

run at night but a lot of you guys who

are newer are probably running a little

bit less maybe you can only fit three

runs a week or as I said that five so

the most important thing in this you

know four week pre marathon training is

that you figure out that schedule you

want to hold on to for the marathon

training itself the goal is just that

you run that

day the goal is not to run that day

super long or super fast that will come

later right now the goal is to just be

aware of your technique thinking about

posture and about your breathing we've

got some great videos on that by the way

definitely type those in and you'll be

able to find them to get you just in

that headspace and if I run at a time

that's within my own wheelhouse that

means I'm not going to be too sore the

next day and I'm just going to get my

body used to that rhythm so that by the

time I finish that month I've got that

rhythm I feel good I know what gear

works for me I figured out what shoes

I'm gonna wear what clothing I like to

that the time I hit the sixteen weeks

I'm ready to go and get down to serious

business our second key ingredient for

our four week prep plan is some strength

training now strength training can mean

a lot of different things for a lot of

different runners I'm standing outside I

don't see a dumbbell or barbell near me

although I like those things I can do a

lot of this stuff just with my own

bodyweight on my own and what's so

important guys is that you establish

that even though you're runner that you

also remember and respect the fact that

your human being who has hips and

shoulders and legs just like anyone else

and I need to take them through range of

motion I need to strengthen all the

muscles that support those major joints

in that range of motion and I need to

learn how to stabilize that stuff and

I'm going to do that with activities

other than running running only gets me

so far you may say hey my legs are

strong because I run up hills all the

time it's not actually the strength that

I'm talking about because that running

up the hill doesn't actually give me

that full range of motion and my ankles

my knees and my hips that say a squat

wood or a lunge wood so what's really

important without talking about the

specifics is that I pencil in my

calendar to strength days preferably

split up so that way I'm just getting

into the habit of what those days look

like now once again we have tons of

strength training videos for runners on

our Channel definitely check them out

we've got plenty of ideas that can then

just be dropped in for you but what's

most important is that you set up that

habit so thus far we've cut our 3 to 5

days of running we're figuring out the

consistency there we've

our two strength sessions it could be

just bodyweight it could be core work

but it needs to improve my posture and

you too proves my ability to stabilize

preferably my abs everything around the

spine my hips and my glutes that I'm

better standing on one leg and it takes

me through greater ranges of motion so

that I've got a little bit of a buffer

for better running technique now for

this third piece this is perhaps one of

the most important habits you will ever

adopt as a runner so listen up is going

to be having a daily mobility and

movement session in there and what we

like to say at the run experience is

Netflix and mobilise right in this day

and age a lot of us are watching TV that

way we have our favorite shows so I'm

not asking you to find this time in the

day you don't have I'm just asking you

to spend time you're just chilling to

also chill and take care of your body a

little bit and in that little 510 it

could go for longer right we're not

going to set a time cap on that but it

should be at least 10 minutes a day I'm

dedicated to taking care of some aspect

of my body now some of our favorite

go-to exercises are the couch stretch or

two foam roll and mash your quads as

runners we beat these guys up all the

time we've got to take care of them it

could be a little calf rolling or foam

rolling you could be rolling out your

feet you be keep taking care of your

hamstrings you could be getting on a

double across ball a foam roller getting

it behind your shoulder blades just to

work on that thoracic extension and just

to be able to improve your upper back

and the mobility there ideally I should

be covering all my bases and rotating

through if I'm someone who's a little

injury prone in a specific area well

those are the areas that I need to

attack because those the areas that I

know are going to be the limiting factor

when I start my marathon training and if

you wait till you already experiencing

pain in the middle of that marathon

guess what

the car has already crashed it becomes a

lot harder and a lot more complicated to

get the car uncrashable in the first

place and that's what this is all about

so 10 minutes a day it could go longer a

lot of shows are 20

three 2530 minutes I'm just saying we

can get a lot of good work in and then

you can not be at all and behind the

eight-ball as we like to say and if you

really like these ideas around running

and running technique and consistency

around strength training and mobility

and you don't really know where to go to

get this information well we have a

great place for you to go it's a program

that we've built that's called the

30-day challenge and it's probably the

ideal pre marathon training that you

could do and there's going to be a link

down below that's going to take you to

the page if you want to learn a little

bit more about it but we know that if

you go through this program you will be

set up to be very very successful in

your marathon you'll be armed with not

only the best running technique you'll

get a little running speed in there

you'll have whole coaching a community

support encouraging you along the way

and then of course you'll have those

strength training exercises and those

mobility and injury prevention exercises

so all you have to do is show up and do

the work and you don't have to think

about it too much not a bad deal alright

guys that is it if you like this video

go ahead and let us know hit that like

button down below do you have any

comments or questions and we talked

about we covered a lot today go ahead

and hit us up in the comments section we

always like a little conversation down

there and if you want more videos around

marathon training half marathon training

strength training injury prevention

running technique we try to cover those

bases on our video on our on our channel

so go ahead and subscribe to the run

experiment like what we have there and

if you want a downloadable marathon

guide that really covers everything you

need to know to be successful in that

marathon distance what we've created one

just for you all you need to do to get

it is to click this link in the video if

you happen to be on a mobile device

you're not going to be able to click the

links you're going to have to click the

link down below in the description you

click either one it's going to take you

to a page where all you need to do is

enter your name and your email address

you smile the smiling is important and

all of a sudden we'll be able to send

you that marathon PDF they'll give you

everything you need

again thank you so much for watching

this video we'll catch you in the next