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7 Important Items You Need to Start Marathon Training
Start marathon training on the right foot with these 7 essential items
Using the right gear is as important as following the right training program when you start marathon training. High-quality, reliable items maintain an optimal level of comfort for your body. They also make it easier for you to focus on the task at hand during your marathon training. Include these running essentials when you start marathon training and make your experience as comfortable, fun, and memorable as possible! Pro tip: we share some of our favorite items below.
First and foremost, shoes
Under Armour HOVR Sonic 3s are runner-approved!
It’s a no-brainer to get yourself the perfect running shoes before you start marathon training. The right pair of shoes will equally distribute the force when your foot strikes the ground. Make sure there is enough cushioning and room on the inside of the shoes. This will put less strain on your feet. Pair your running shoes with socks that have more padding and wick away sweat quickly. Keep the rest of your outfit aligned with the weather. Some great shoe options include Under Armor’s HOVR line. Check out what we like and see if they’re right for you.
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Schedule an appointment with our friends at Fleet Feet Austin and get fitted soon. Pro tip: learn how the HOVR line shoes automatically connect to MapMyRun via Bluetooth to track your progress.
Nutrition and hydration
You are what you eat! The significance of maintaining a healthy diet during marathon training is paramount. You have to consume nutritious foods and hydrate adequately to reach peak performance. Carry nutrition with you when you start marathon training, especially as your mileage increases. GU Energy Gels are ideal because they’re easy to carry and contain what you need on long runs. Read how proper nutrition is imperative and why GU Gel’s are ideal for marathon training.
When it comes to hydration, dissolve Nuun tablets into your water. They’re filled with the minerals and electrolytes you need to replenish your system. Hydrating after your long run is important, so keep a bottle ready to go for when you’re done! Pro tip: if you don’t carry hydration with you, stash it somewhere along your route.
Running belt
When you start marathon training, you might want to carry a few essentials like money, your phone, keys, nutrition, etc. A light running belt, like SPIbelt
Extra items to start marathon training
A SPIbelt can carry so much!
Apart from the aforementioned must-haves, you might want to include sunglasses, a hat/visor, and/or headphones. See what we use on our long runs!
- Sunglasses, like the Under Armour Igniters
, protect your eyes from dust, debris, and the sun’s rays
- Hats, like Under Armour’s Launch ArmourVent
, help keep you warm in the winter and cool in the summer
- Headphones, like AfterShokz Titaniums
, allow you to jam out to our #WeLiketheSoundofThat playlist and hear what’s going on around you
, protect your eyes from dust, debris, and the sun’s rays
, help keep you warm in the winter and cool in the summer
, allow you to jam out These running essentials are ideal for any runner when they start marathon training. Veteran runners might be set in their ways and know what they prefer. But for first-time runners, it’s important to test out different items on your long runs. You want to know exactly what works for you before race day arrives! What specific items are must-haves for you when you start marathon training? Let us know in the Austin Marathon Facebook Group and Twitter.
How Long Will it Take You to Finish a Marathon?
Know the 6 factors that may impact your marathon finish time
A marathon is 26.2 miles (42.2K) long. While most elite runners can finish a marathon in the 2-hour range, age group runner’s finish times vary greatly. We review the average finish times for different ages below. Runners usually have 8 hours to complete the designated 26.2-mile distance. There are several factors that can influence how long it can take you to finish a marathon. If you already know your running pace, use this helpful pace chart to help predict your finish time or set a new goal!
Training and pace
Like every competition, preparation is critical for a marathon. The amount of training you put in every day before the race is crucial to how your body acclimatizes itself to running long distances. You can roughly calculate how long it could take you to finish a marathon by taking your mile time and comparing it with a marathon pace chart. For example, if you’re completing a mile in 15 minutes then you would likely reach the finish line in about 6.5 hours.
If you don’t know your base pace, you can calculate it. There are tons of different pace calculators available on the internet. Another good way to figure out your base pace is to run a 5K. Your pace in the final mile is a good place to start for predicting your pace. Since you are planning a longer distance you will want to add anywhere from 30 seconds to a minute to calculate your full marathon pace.
Many marathons will have pace groups for certain times to help guide finishers. These pace times can differ from race to race but many times include the required qualifying times for the Boston Marathon. The Austin Marathon is a Boston Marathon Qualifier with hundreds of people getting their BQ each year.
- Pace groups available: 2:59, 3:05, 3:10, 3:15, 3:20, 3:25, 3:30, 3:35, 3:40, 3:45, 3:50, 3:55, 4:00, 4:05, 4:20, 4:35, and 4:50
- The pace group leaders will run “even splits.” This means that every mile will be run at approximately the same pace
- Think of them as a moving finish line with your goal time pinned to the back of their shirts
Age and gender
Although age and gender do not restrict your ability as a runner, there are considerable differences in the stats in these categories. On average, men complete a marathon in a little more than 4 hours, while women take roughly 4.5 hours. The marathon running population is typically 30-40 percent female and 60-70 percent male. People of all ages complete a marathon, though the bulk are between 30 and 50 years of age.
Average finish time by gender and age group from the 2020 Austin Marathon
These stats are important to know so that you can plan accordingly and maybe even take home an age group award. Age group awards are usually presented to the top 3 male and female overall in each age group. Categories begin with 19 & under and end with 85+. Groups increase in five-year increments.
Awards for the Austin Marathon (for male and female) include:
- Overall champion
- 2nd place
- 3rd place
- Age Groups: 19 & under 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-85, 85+
Terrain and weather
One part that can affect how long it takes to finish a marathon is the course’s terrain. The flatter the course, the lesser the effort required to run on it. But terrain does not necessarily dictate success or make a course hard or easy. With proper training for a course, you can set a PR (personal record) on all different styles of course. Pro tip: Try and run the course before race day. Practice some of your long runs on the course if you can!
As much as terrain decides the intensity of the challenge, weather can significantly impact how long it will take you to finish a marathon. If it is warmer than normal, your energy could drain faster. Your body consumes more energy to perform the task at hand and keep your body cool. Participants normally prefer the cooler temperatures in the winter months. But as with everything, if it gets too cold this could impact your time because it could take longer to warm up at the start.
Knowing about these factors and how they can impact how long it could take you to finish a marathon will help on race day. Keep a record of your time and work to improve it at your next marathon. With proper training and dedication, you could set a brand new marathon PR! How do you prepare for these factors during your training? Have they impacted how long it took you to finish a marathon? Let us know in the Austin Marathon Facebook Group or on Twitter.
How Cycling Can Help You Improve Your Running Performance
Improve your running performance when you add cycling to your training
Are you a marathon runner looking to optimize your performance? Have you recently discovered marathons and want to learn more about training? Either way, maximizing your stamina, endurance, and physical fitness is crucial to improving your running performance.
Running is an activity that necessitates the use of leg muscles to a large extent. A complete training program is crucial if you want to improve your running performance. It’s important to exercise and strengthen all muscle groups. Fitness experts recommend that you cross-train. Cycling is a great way to cross-train. Riding your bike at least once a week can help you train smarter and improve your running performance as a marathoner.
Cross-training involves activities other than your usual sport. In the case of marathoners, it involves exercises other than running. You might run fewer miles, but cross-training helps engage more muscle groups, enhance endurance, and strengthen leg muscles.
Why cycling is beneficial
Many runners choose cycling for their cross-training and also follow this advice when increasing their mileage. Here are some benefits runners can take advantage of when they begin cycling:
Prevent overuse of leg muscles
Overuse injuries are very common in long-distance running. Integrating another activity can make all the difference between an overuse injury and making it to the finish line. Using the bike reduces impact on your body, especially your feet, while continuing to strengthen your leg muscles. Pro tip: if something doesn’t feel right, get it checked out! Learn how the Ascension Seton Sports Performance experts can get you back on track and headed to your goal.
Strengthen complementary muscles
While short distance runs or sprints can help build muscles, long-distance running is known to hinder muscle growth. The main muscle groups used in cycling are the upper leg muscles like your quadriceps and hamstrings. However, you also use your calf muscles, gastrocnemius, and soleus. Cycling also engages your core and back while giving your arms and shoulders a good workout. As a form of resistance workout, cycling builds and strengthens these different muscle groups.
Expand lung capacity
True, you’ll log fewer running miles by cycling. But you won’t sacrifice some of running’s benefits, like expanding your lung capacity. Simply put, the more fresh oxygen you take in, the more oxygen can be pumped to your muscles. That’s a good thing! While on the bike, you can also practice breathing patterns. The more you can comfortably control your breathing, the lower you can keep your heart rate. A lowered heart rate can relieve some of the stress your body experiences during training.
Cycling is an ideal addition that can better your aerobic system while being easier on your muscles, joints, and tendons. Riding your bike once or twice can improve your running performance. It’s a great complementary activity that can help you achieve faster running times and reduce the chance injuries. Do you cycle as a means of cross-training? Let us know why in the Austin Marathon Facebook Group or on Twitter.
