When to start marathon training
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
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