Health and Fitness

How to Train for a Marathon when you are over 40s

Running a marathon is a great way to stay in shape, build endurance and challenge yourself. However, training for a marathon can be a bit overwhelming, especially if you have never done one before. If you are over 40, there are some additional considerations to take into account.

woman in her forties running on a beach

Building a Base

As you enter your 40s, you need to build a solid running base before you begin a marathon training plan. This means running at least three to four times a week for 30 minutes or more. This helps to get your body used to running on a regular basis and aids in preventing injuries. Start with shorter distances and build up your mileage gradually.

man jogging with a stopwatch in hand

Strength Training

Once you’ve built a base, it’s time to add strength training to your routine. Strength training helps to build muscle, strengthen bones and joints, and prevent injuries. Exercises like squats and lunges help to build lower body strength, while push-ups and planks are great for upper body strength. To get the most out of your strength training sessions, focus on form, good posture and slow, controlled movements.

woman doing a squat in the gym

Long Runs

Long runs are essential to marathon training. These runs help to build endurance and get your body used to running for longer periods of time. When you are over 40, it’s important to take it slow and build up your miles gradually. Start with shorter distances and add one or two miles each week until you reach your goal.

man running through a park

Tempo Runs

Tempo runs are a great way to become comfortable with running at a faster pace. Tempo runs involve running at a steady pace for a certain interval and then slowing down to a recovery pace. This type of running helps to increase your aerobic fitness and endurance. Start with shorter intervals and slowly increase the duration over time.

Rest and Recovery

Rest and recovery are essential to any marathon training plan. Your body needs time to recover after a long run or hard workout. Make sure to take at least one rest day a week and listen to your body when it needs an extra day off. Additionally, make sure to get plenty of sleep each night and hydrate throughout the day.

woman sleeping in a comfortable bed

Nutrition and Hydration

Proper nutrition and hydration are also essential for marathon training. Make sure to fuel your body with a balanced diet of proteins, carbohydrates, fats and fiber. Additionally, drink plenty of water throughout the day to stay hydrated. Avoid processed and sugary foods, as these can lead to weight gain and energy crashes.

woman drinking a bottle of water