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.