Running a marathon is for many the ultimate challenge. Whether you’re going for the classic 42 kilometers or the tough Iron Viking marathon from Strong Viking, proper preparation is crucial! How much time you need to prepare varies from person to person. Training for a marathon always requires time, patience, and a solid plan. In this article, we will guide you through the basics of marathon training and share tips to get you ready for that finish line!

 

How long does it take to train for a marathon?

We can’t tell you exactly how long your preparation will take. It depends on your current fitness level and experience. What we can tell you is that you should never rush your marathon training!

 

If you have little experience with running or long distances, it’s wise to plan around 6 to 12 months for your first marathon. Your body needs time to adapt to the stress and to prevent injuries. If you are an absolute beginner, it might take up to 2 years to safely run your first marathon. Start with shorter distances like 5 or 10 kilometers and gradually work your way up to a half marathon before tackling the full distance.

 

More experienced runners can prepare in 3 to 6 months, depending on their condition and how many kilometers they already run per week. Elite athletes might even be ready in 3 months, as long as they train consistently and adhere to their schedule.

How do you start training for a marathon?

You’ve decided: you’re going for a marathon! But how do you start? The most important thing is to find a training schedule that suits you. Don’t rush; don’t try to run that marathon in 3 months if you’re not ready—that invites injury. While we currently only offer obstacle run training schedules, there are many schedules online that can help you train responsibly. Below, you’ll find some handy steps to ensure you’re well-prepared for the starting line.

 

Step 1: Build a strong foundation

The first phase of your marathon training is about building a strong foundation. This means gradually increasing your endurance by adding a few extra kilometers each week. Start with distances that are manageable for you, such as 5 to 10 kilometers, and add 10-15% to your long run each week. This long slow run is essential for strengthening your muscles, joints, and tendons so that they can handle the 42 kilometers.

 

Step 2: Smart training distribution

Training for a marathon is more than just logging miles. Vary your workouts to become stronger and more efficient. Here are some key types of training:

  1. Long slow distance (LSD): The core of your marathon preparation. These sessions help your body run for extended periods and improve your aerobic capacity.
  2. Interval training: Alternate between short, intense runs and rest periods. This works on both your speed and endurance.
  3. Recovery runs: Short, slow runs to recover from intense workouts while keeping active.
  4. Obstacle-specific training (for the Iron Viking): In addition to running, train on obstacles. Work on your grip strength, rope climbing, jumping, and climbing to ensure you can conquer not just the distance but also the challenges ahead.

Step 3: Nutrition and recovery are key

A marathon is not only a physical challenge but also a nutritional one. Eating before a workout is crucial. Ensure you’re getting enough carbohydrates for energy, protein for recovery, and healthy fats for sustained energy. Practice using gels or snacks during your long runs to keep your energy levels stable.

 

Recovery is just as important as your training. Ensure you get plenty of sleep and take rest days between workouts. Regular stretching, foam rolling, and massage can help prevent muscle soreness and injuries.

 

Step 4: The final weeks

The last two to three weeks before the marathon is the time to taper. This means reducing the intensity of your training so that your body appears fresh and rested at the start. Your long runs become shorter, and your focus shifts primarily to recovery.

Mental preparation for a marathon

Alongside the physical training for a marathon, mental preparation is just as important. The marathon often becomes truly tough after 30 kilometers, and your mental strength will determine whether you can push through. Here are some tips to mentally prepare yourself for the starting line:

 

1. Set clear goals

Clear goals help you stay focused during both your training for a marathon and the marathon itself. Set goals using the SMART principle: Specific, Measurable, Acceptable, Realistic, and Time-bound. This provides direction and motivation during your training and on the big day.

 

Examples:

  • Complete the marathon within a specific time.
  • Break your personal record.
  • Run the marathon without walking.

2. Visualize your success!

Visualize yourself crossing the finish line! See yourself running the course, finding your rhythm, and finally reaching that coveted finish line. This makes your goals more tangible and helps reduce stress and anxiety.

 

3. Stay positive

Keep yourself motivated, even when it gets tough. Remind yourself how hard you’ve trained and how far you’ve come. Use positive affirmations to counter negative thoughts.

 

Examples:

  • “I am strong and ready for this challenge.”
  • “Every step brings me closer to my goal.”
  • “I can do this; I am well prepared.”

Need more motivation? Check out these inspiring & badass gym quotes!

 

4. Surround yourself with positive people

Ensure you have a good support network. Share your progress and goals with friends, family, or other runners. It’s also nice not to have to answer the question “Are you going home early again?” when you want to train for a marathon.

 

5. Manage your stress

Learn relaxation techniques such as breathing exercises and meditation to stay calm. This helps you reduce stress before and during the marathon and stay focused.

 

6. Prepare for unexpected challenges

It’s wise to have a plan for unforeseen obstacles like bad weather or blisters. By being prepared for possible problems, you’ll remain flexible and calm. They won’t get you!

Tips for running a marathon

In addition to the important steps above, we have gathered more handy tips that you can use when training for a marathon.

 

  1. Maintain a conversation while running: If you can’t talk, slow down.
  2. Run with a group or buddy: Running together can be motivating and fun. You can also test the above!
  3. Vary your training route: Change things up to prevent boredom and keep your training interesting.
  4. Invest in good running shoes: They absorb 3 to 5 times your body weight with every landing.
  5. Use running socks: They provide extra support, ensure proper moisture regulation, and help prevent blisters.
  6. Pay attention to good running technique: Keep your back straight and be mindful of your foot landing.
  7. Use a running app: Keep track of your progress and analyze your performance for extra motivation.
  8. Practice good breathing: Breathe deeply and regularly to optimize your oxygen intake and reduce fatigue.

Training for the Iron Viking Obstacle Run

Are you preparing for the 42 kilometers of the Iron Viking marathon? Then you’ll face not only the distance but also heavy obstacles that will test your strength, agility, and endurance.

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