Training Tips: Going from a 5K to a Full Marathon

Marathon season is here, and whether you’re a newbie or a seasoned runner, the excitement and challenge are palpable. From 5K sprints to grueling ultramarathons, there’s a race for everyone. But experts emphasize the importance of consistency and careful planning to avoid injuries and maximize performance.

Lydia Di Francesco, a wellness specialist, stresses the need for beginners to do their research before hitting the pavement. Running injuries can have long-lasting effects, so it’s crucial to start slow and build up gradually.

Lauren Roberts, a physiotherapist and running coach, underscores the importance of running consistently to build resilience in your body. Marathon training requires dedication and a realistic assessment of your abilities.

Setting clear goals is the first step in any training plan, whether it’s completing a race or improving your time. Di Francesco suggests finding a distance that works for you and sticking to a well-designed plan.

Roberts recommends maintaining a weekly running regimen of at least 40-50 kilometers for full marathon preparation. Training schedules typically span 16-20 weeks, gradually increasing distance to prepare for race day.

Incorporating rest days, strength training, and proper warm-ups are essential for peak performance and injury prevention. Di Francesco advises focusing on core work and bodyweight exercises to enhance strength and stability.

Proper fueling before and after a run can significantly impact your performance and recovery. Experiment to find what works best for your body and prioritize injury prevention to avoid setbacks.

Remember, it’s okay to walk during a race if needed. Professional runners often incorporate walking as active recovery. The key is to listen to your body and adjust your goals accordingly. Stay safe, train smart, and enjoy the journey to marathon success.