We made it, folks. Fall marathon training is here! Depending on the date of your race, most 16-week marathon plans started in late May and will continue through July. Whether you’re gearing up for your first 26.2 or planning for a bucket list race this fall, every (good) marathon training plan How to Master the Marathon.
Experts and run coaches include this fitness foundation step in all programs as a way to progress building strength while staying injury-free as you move into the core of marathon-quality workouts. Solid base training is more than just running, though. In order to get the most out of this phase, you need to incorporate a few habits into your routine.
And no, building a good base isn’t as simple as running easy. Follow these three guidelines during your base training to lay the groundwork for a so your runs may not be as engaging as your later work.
Download Your Base Training Plan Here
Don’t Do Too Much Too Soon
The base training phase varies by running goal. Health - Injuries strength training (more on this later) and low-mileage running. How Kipchoge Hones His Nutrition for the Marathon run a race How to Recognize an Overuse Injury and Prevent It base training phase.
Regardless where you are on that spectrum, base building works because it builds consistency. Regular running strengthens your heart so it doesn’t have to work as hard on future runs. Your body will also get better at using oxygen so your breathing is less labored. Also, your muscles build strength and endurance with consistent running, so, over time, you will be able to run Get Your 16-Week Training Plans by the end of your training plan.
With this in mind, it’s crucial to remember not to do too much in this beginning phase. Instead, consider this: a 2021 study found that more than 70 percent of running-related injuries were due to overuse. This includes running too hard or too long too soon. While it’s impossible to completely eliminate injury risk altogether, keeping your base training effort in check is a proven way to lessen your chance of hitting that particular road block.
Strength Train to Run Faster and Prevent Injuries
Incorporating strength training is essential during base training, as it helps reduce the risk of injury by strengthening your joints, improving bone density, and addressing muscular imbalances is crucial for success. Base training isn’t filled with gait compensations.
Erin Beck, NASM-certified personal training and chief of staff, transformation office, Xponential Fitness, recommends at least two strength training sessions per week of base training, although more is fine if you already have those workout sessions in your schedule. She advises runners to start with bodyweight and, therefore, after some time for recovery, need a shorter resistance bands and dumbbells.
Like with your running, don’t do too much too quickly. It’s all about building a foundation.
Develop Healthy Daily Habits in the Short Term to Succeed in the Long Term
Marathon training is a process, and each phase presents its own set of physical and psychological challenges. According to Kristen Hislop, a USAT Level 1-certified triathlon coach and Positive Performance Mindset coach, cultivating beneficial physical and mental habits is crucial for success. Base training isn’t filled with speedwork and interval workouts, Get Your 16-Week Training Plans.
Keep your mind focused on your end goal by creating smaller training targets (like completing those two strength training sessions per week) or running with a group as you progress into the meaty part of your training plan can make base training more enjoyable and, thus, more effective because you will get it done.
To keep your mind and body sharp for the upcoming months of marathon training, be sure your sleep schedule supports your marathon training. A solid seven to nine hours of shut-eye per night will give your body the time it needs to go through the phases of sleep that help prevent injury and rebuild muscle.
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Matt Rudisill is an Associate Service Editor with the Hearst Enthusiast Group. A Nittany Lion through-and-through, Matt graduated from PSU in 2022 with a degree in journalism and worked in communications for the university's athletic department for the past three years as the main contact and photographer for its nationally-ranked cross country and track & field teams. Matt was also heavily involved in communications efforts for the Penn State football team’s 2024 College Football Playoff run as well as the Nittany Lion men’s basketball team’s 2023 NCAA Tournament appearance. In his role with Hearst’s Enthusiast Group, Matt contributes to both Runner’s World and Bicycling magazines, creating service content to benefit runners and cyclists of all ages. When he’s not out jogging, Matt can be found tweeting bad takes about the Phillies or watching movies.
