How long does it take to prepare for a marathon? This question has been examined ever since the first competitions took place in Greece. While the training has certainly evolved over the years, the amount of time required still varies from individual to individual.
However, let’s assume for a moment that you are not a finely tuned athlete. In this case, you might instead be interested to learn more about running for fat loss or cardiovascular health. Let us examine the amount of time required to train for a beginner’s marathon as well as what you can expect along the way.
Marathon Training: A Look at the Basics
Training for a marathon is slightly different from other types of physical exercise. This is partially due to the fact that the length of the competition will ultimately determine your regimen. For example, the length of a full marathon is 26.2 kilometers. It is therefore clear to see that you will need to possess much more cardiovascular conditioning when compared to competing in a half marathon.
There are nonetheless some core metrics that any type of training programme will address. These include:
- Muscle tone.
- Balance and coordination.
This is why training can be particularly challenging to those who might not have participated in a marathon previously.
How to Train for a Marathon When You Are Obese
Let’s first begin by dispelling a common myth. Many individuals believe that those who are overweight will be placing their health in jeopardy when training for any type of running competition. This is a gross exaggeration and if anything, such cardiovascular activities can be an excellent way to lose weight within an amenable about of time.
The key here is balancing intensity with practicality. For instance, it would be unreasonable to assume that you will be able to complete a full marathon within a short period of time if you have remained sedentary for the past few years. Running for overweight people should therefore take the notion “one step at a time” quite literally. This leads us into the next section. How can you train safely while still witnessing tangible progress?
Patience and Perseverance
There are several variables which obese individuals will have to pay particular attention to. Examples include (but might not be limited to) their lung capacity, cardiovascular health and the effects that running may have upon their joints (such as the ankles, knees and hips). This is why the concept of safety should never be taken for granted.
Similar to any type of new activity, it is always best to start off slow. Pushing yourself above and beyond your limits on the first day of training will accomplish little and if anything, you will be at a higher risk of becoming injured. As the expression goes, we must learn to crawl before we can expect to walk.
Is 12 Weeks of Training Sufficient?
This is once again a very difficult question to answer. It will depend on your current physical state, the length of the marathon and ultimately, what you are hoping to achieve. This is when a crucial caveat needs to be mentioned.
There is a massive difference between coming in first place and simply finishing a marathon. You should be focused on the latter as opposed to the former; especially if you have led a rather sedentary lifestyle in recent times. Let’s also remember that marathons come in all shapes and sizes. The chances are high that you will be able to participate in local competitions that offer much shorter distances than a full-length course.
Starting off slow is the best way to prepare your body for future progress while avoiding potential injuries or similar setbacks. Try not to limit yourself to a specific amount of time. Simply observe your progress and make any changes that might be necessary.
Keeping Your Eye on the Finish Line
Preparing for a marathon can be a challenging task and yet, the rewards will be well worth the initial effort. However, overweight individuals must make it a point to train at a reasonable pace and it is also wise to consult with a professional so that a targeted routine can be created.
Whether you wish to augment the effects of a Spatz3 gastric balloon by becoming more active or you simply want to experience the thrills and chills of competition, marathons are interesting options to consider. How long does it take to prepare for a marathon? Ultimately, only you can answer this question.