Consider your location when creating your marathon training schedule

My biggest problem when I made my own marathon training schedule was avoiding injury long enough to bring my mileage up. The problem with my training was not only the miles I was running, but where I was running them. Running on hard cement, the kind so many residential streets and bike trails are made out of, is terrible for your knees. I thought I was doing myself a favor by running on quiet streets, but concrete doesn't give at all and I found myself experiencing shin splints and runners knee.

After giving myself time to recover, I switched to only dirt trails. Not only is dirt a much better cushion for each of your footfalls, but I found it so much more pleasant to run through the woods. (Though the "beware of mountain lion" signs did make me a little nervous.)

But it's not always possible to find a nice dirt trail when you're training. If you're planning on training for a half marathon, a full marathon, or some other long race, remember to consider if you're going to be traveling. I found scheduling time to train most difficult when I was traveling, mostly because it took so long to find a trail I could run without injury. Don't let this dissuade you, though. With the right marathon training schedule and the right guidance, you can run the race of your life.

I found the information from The Non-Runner's Marathon Trainer particularly useful.

Marathon Training Schedule Tips : Form

Form work is an important part of your marathon training schedule. Having the correct running form will keep you from getting injured. Incorrect form will be detrimental to your running career, even if you do the correct mileage, have the right shoes, and run on soft surfaces.

Some pointers to keep you in good form as you progress through your marathon training schedule.

• Don't let your foot land in front of your center of gravity. This will lead to a hard landing, which is bad for your knees, hips and back. Concentrate on having your feet land under your center of gravity.
• Don't land directly on your heel. Land somewhere between the ball of your foot and your heel, and make sure your time on the ground is minimized, by rolling quickly to the front.
  
• Imagine your body slanting slightly (very slightly!) forward from the ankles (not the hips), so that gravity takes you forward, as if you are falling constantly forward and your feet are catching up.
• Do barefoot strides (4 by 100m, building speed) after a few workouts each week. Notice how your stride changes with your shoes off, and try to emulate that during the rest of your workout.
  

Best of luck with your marathon training schedule. Always focus on your form! For more great info on running form, check out The Non-Runner's Marathon Trainer.

Running With A Group As Part Of Your Marathon Training Schedule

Your marathon training schedule should include group runs in order to keep your training fun and fresh. Training groups can easily be found by visiting your local running shoe store, and asking about clubs and group runs that often leave from the store itself.

It's important to choose a group that is around your fitness level. Don't be tempted to join a group that is slightly above your level so that you can 'move up.' This inevitably turns into a path to injury, since you will push yourself at the pace of the group, and usually ignore what your body tells you.

Most running groups have a variety of levels of runners. Ask what pace other runners in the group are planning on running per mile of the training run, so that you can plan accordingly. Training with a group is a great way to learn new running routes, as well as meet new friends with similar goals. Best of luck and train smart! I recommend The Non-Runner's Marathon Trainer

Marathon Training Schedule Tips For Beginners

Finding the right marathon training schedule for a beginning runner is hardly a new problem. The LaSalle Chicago marathon, which is one of the world's largest at over 60,000 runners, usually has around 40% first time marathoners cross the starting line each fall.

For first timers, a marathon training schedule that creates confidence in your running ability is as essential as any other part of the program. A program that drags you out of bed while still sore from the previous day, will only hurt your confidence in your training. The marathon is an endurance event, and therefore has a huge mental aspect as well as physical. Pro-runner Ryan Hall gives the following race day advice about staying in the moment:

"Run the mile you're in: 'Focus on the moment. I avoid thinking about how far I have to go early in the race, because that can be overwhelming. Late in the race I try to forget about how far I have gone, because that would give me an excuse to give in to fatigue.'"

A marathon training schedule that focuses on the mental aspects, as well as the physical ones, is a sure-fire way to make sure you are prepared for race day. Figure out your best schedule with The Non-Runner's Marathon Trainer

When you miss part of your marathon training schedule

I found it particularly difficult to stick to my marathon training schedule week after week. A training schedule than can last up to six months is a big commitment! And let's be honest, none of us are perfect.

So what happens when you do slip a little bit? Runners world racing has some great information:

You may find that, after the initial burst of enthusiasm, regular training starts to get tedious, and you may be tempted to miss a day or two. Try to resist this, because the schedules rely very much on continuity. If you're forced to miss most of a week for some reason, don't proceed to the next week, but repeat the one you should have done. It may mean you have to miss half or all of the two-week module in Weeks 13/14, but at least you'll have built up to the 'plateau of fitness' in the right way.

One thing that can make training less tedious is training with a group! Get your friends involved, not just supporting you, but training with you. A marathon doesn't have to be a terrifying experience. Even a non-runner can go from couch potato to marathon finisher within months. Having the right guidance when designing your own marathon training schedule helps, of course. I found The Non-Runner's Marathon Trainer kept me really motivated.

Cross training As Part Of Your Marathon Training Schedule

Cross training can be a fun and important part of your marathon training schedule. It's important to realize it's benefits and potential downfalls, to make sure that it becomes a beneficial part of your schedule and does not lead to injuries.

The activity you choose is the most important part of including cross training. The level of intensity is the second consideration. Most endurance sports work well for cross training, but few keep your heart rate at the same level as running. This is fine, and you shouldn't expect to have as high of a HR when you swim or bike.

Other sports, like soccer and basketball, give great anaerobic workouts, but also have a higher rate of injury. If you have not played these sports previously, it's not advisable to start them when you are training for your marathon. Also avoid gym machines that stress the lower leg, such as stair climbers. In general, you want a cross training activity that is lower impact than running, but still keeps your heart rate up. Other more social activities, like hiking can also be used on your easy days.

If you are replacing a high quality running workout with cross training, it's better to use another endurance sport like biking, rowing or swimming, where you can more closely emulate a running workout. Focus on time and effort, not distance when doing another sport.

Cross training can enhance your marathon training schedule and add variety to keep you motivated. For more great information, The Non-Runner's Marathon Trainer is a great read with fantastic reviews.

Staying Injury Free With The Right Marathon Training Schedule

Having the right Marathon Training schedule is essential to avoiding this the #1 problem for new runners and marathoners: getting injured! The correct training schedule can help you avoid problems, and allow for flexibility in your working and sleeping patterns so that you are not overtaxing your body. Cross training is often lauded as the way to avoid injuries, but did you know that there are certain types of cross training exercises that you should avoid?
Jeff Galloway, a world renowned running coach, advises against using gym machines like stairmasters that stress the lower leg, during cross training days.

The correct marathon training schedule is specific to your experience as a runner, your fitness level, and your injury history. Preventing problems is MUCH easier than fixing them, but a proper marathon training schedule can leave room for the normal aches and unexpected 'off days' that you are likely to run up against.

The best marathon training schedule for you should consist of three basic concepts:

1. Weekly focus on a long run, that gradually increases throughout the course of the schedule, with a step-down in mileage, every 4th week.
2. Modest weekly mileage totals. Focus on quality miles, versus quantity.
3. Injury Prevention strategies. Primarily stress on form, correct shoes, intensity and running surface.
   

A focus on these concepts will assure that you arrive at the starting line ready to race. A great resource that hits these concepts in even more details is The Non-Runner's Marathon Trainer.

Marathon Training Schedule Blog

Looking for advice on how to create a Marathon Training Schedule? I am a long time runner (16 years) and have run marathons all over the US, including the Boston Marathon in 2005 and 2007. I am a Ironman Triathlon competitor as well and have built up a lot of experience in endurance training. This blog is meant to be helpful to anyone who is planning on running a marathon in the near future, and wishes advice on how to train. For another great resource, you can check out The Non-Runner's Marathon Trainer.

Happy Running!

-Craig