Tips for running a marathon

Why am I participating in Bengaluru Midnight Marathon?


Experts say that one of the most important determining factors in successfully completing a marathon is the reason behind it. So why are you doing it? The ‘why’ behind our actions is often the strongest motivator to achieving our goals. So dig deep and understand why you are running in the first place, and what it means to you. It may give you the mental and emotional strength to keep going when everything else fails, because there is one key requirement to running a marathon: motivation.


Know your body and begin slowly


Pace yourself. Your body needs to get you to that finish line, through a grueling test of endurance and stamina. It is important to know the demand you make on your body and to respect its limits. Eat right, wear the right clothes and build your stamina slowly.


Begin at least 6 months before the race. It may be tempting to believe that running on a treadmill is the same as running during a marathon. But this is not necessarily so. A treadmill offers no resistance; a road, on the other hand, does, so keep this in mind when training.


Follow a schedule


If you are new to running, use this guide to get yourself in shape for the Bengaluru Midnight Marathon 2016.


Week-by-week Training Schedule


week1
  • MON Jog for 15 mins
  • TUE Jog for 15 mins.
  • WED Jog for 10 mins, walk for 10 mins, jog for 5 mins
  • THU Jog for 15 mins
  • FRI Jog for 15 mins, walk for 5 mins, jog for 10 mins
  • SAT Rest day
  • SUN Jog for 20 mins
week2
  • Monday Jog for 15 mins
  • TUE Jog for 20 mins.
  • WED Jog for 15 mins, walk for 10 mins, jog for 10 mins
  • THU Jog for 20 mins
  • FRI Jog for 15 mins, walk for 5 mins, Jog for 15 mins
  • SAT Rest day
  • SUN Jog for 30 mins
week3
  • MON Jog for 20 mins
  • TUE Jog for 25 mins
  • WED Jog for 10 mins, run for 5 mins, Jog for 15 mins
  • THU Jog for 25 mins
  • FRI Jog for 15 mins, run for 8 mins, Jog for 15 mins
  • SAT Rest day
  • SUN Jog for 40 mins
week4
  • MON Jog for 20 mins
  • TUE Jog for 30 mins
  • WED Jog for 10 mins, run for 10 mins, walk for 5 mins, run for 5 mins, jog for 10 mins
  • THU Jog for 25 mins
  • FRI Jog for 15 mins, run for 10 mins, Jog for 20 mins
  • SAT Rest day
  • SUN Jog for 50 mins
week5
  • MON Jog for 30 mins
  • TUE Jog for 35 mins
  • WED Jog for 5 mins, run for 10 mins, jog for 5 mins, run for 5 mins, Jog for 15 mins
  • THU Jog for 25 mins
  • FRI Jog for 15 mins, run for 10 mins, walk for 5 mins, Jog for 15 mins, run for 10 mins, walk for 5 mins, Jog for 15 mins
  • SAT Rest day
  • SUN Jog for 60 mins
week6
  • MON Jog for 40 mins
  • TUE Jog for 40 mins
  • WED Jog for 5 mins, run for 10 mins, jog for 5 mins, run for 10 mins, Jog for 20 mins
  • THU Jog for 30 mins
  • FRI Jog for 10 mins, run for 10 mins, jog for 10 mins, run for 10 mins, Jog for 15 mins, run for 5 mins, Jog for 20 mins
  • SAT Rest day
  • SUN Jog for 70 mins
week7
  • MON Jog for 40 mins
  • TUE Jog for 45 mins
  • WED Jog for 5 mins, run for 15 mins, Jog for 15 mins, run for 10 mins, Jog for 20 mins, run for 5 mins, Jog for 15 mins
  • THU Jog for 35 mins
  • FRI Jog for 5 mins, run for 15 mins, Jog for 20 mins, run for 5 mins, jog for 10 mins, run for 5 mins, Jog for 20 mins
  • SAT Rest day
  • SUN Jog for 75 mins
week8
  • MON Jog for 40 mins
  • TUE Jog for 45 mins
  • WED Jog for 10 mins, run for 15 mins, Jog for 20 mins, run for 15 mins, walk for 5 mins, Jog for 25 mins
  • THU Jog for 40 mins
  • FRI Jog for 60 mins
  • SAT Rest day
  • SUN Jog for 20 mins, run for 15 mins, Jog for 15 mins, run for 10 mins, jog for 35 mins
week9
  • MON Jog for 25 mins
  • TUE Jog for 45 mins
  • WED Jog for 15 mins, run for 15 mins, Jog for 15 mins, run for 15 mins, walk for 5 mins, jog for 10 mins, run for 5 mins, Jog for 15 mins
  • THU Jog for 25 mins
  • FRI Jog for 70 mins
  • SAT Rest day
  • SUN Jog for 10 mins, run for 20 mins, walk for 10 mins, Jog for 25 mins, run for 10 mins, walk for 3 mins, Jog for 25 mins
week10
  • MON Jog for 30 mins
  • TUE Jog for 60 mins
  • WED Jog for 10 mins, run for 10 mins, Jog for 15 mins, run for 10 mins, Jog for 20 mins, run for 10 mins, walk for 3 mins, Jog for 25 mins
  • THU Jog for 25 mins
  • FRI Jog for 15 mins, run for 10 mins, jog for 45 mins
  • SAT Rest day
  • SUN Jog for 5 mins, run for 15 mins, walk for 3 mins, run for 5 mins, walk for 3 mins, jog for 60 mins
week11
  • MON Jog for 25 mins
  • TUE Jog for 60 mins
  • WED Jog for 20 mins, run for 20 mins, walk for 3 mins, run for 10 mins, walk for 3 mins, jog for 40 mins
  • THU Jog for 25 mins
  • FRI Jog for 10 mins, run for 10 mins, Jog for 20 mins, run for 5 mins, Jog for 20 mins
  • SAT Rest day
  • SUN Jog for 25 mins, run for 10 mins, Jog for 25 mins, run for 5 mins, jog for 35 mins, run for 10 mins, Jog for 30 mins, run for 5 mins, walk for 3 mins, Jog for 20 mins
week12
  • MON Jog for 15 mins, walk for 5 mins, jog for 10 mins
  • TUE Jog for 60 mins
  • WED Jog for 10 mins, run for 10 mins, Jog for 30 mins
  • THU Jog for 30 mins
  • FRI Jog for 15 mins
  • SAT Rest day
  • SUN Race – half marathon distance
week13
  • MON If you raced on SUN take a Rest day. If you didn’t race, Jog for 30 mins.
  • TUE Jog for 30 mins
  • WED Jog for 45 mins
  • THU Jog for 30 mins
  • FRI Jog for 60 mins
  • SAT Rest day
  • SUN Jog for 90 mins
week14
  • MON Jog for 30 mins, walk for 5 mins, run for 10 mins, jog for 10 mins
  • TUE Jog for 45 mins
  • WED Jog for 10 mins, run for 15 mins, Jog for 20 mins, run for 10 mins, Jog for 20 mins
  • THU Jog for 30 mins
  • FRI Jog for 10 mins, run for 10 mins, Jog for 30 mins, run for 15 mins, jog for 45 mins
  • SAT Walk for 15 mins
  • SUN Jog for 90 mins
week15
  • MON Jog for 15 mins
  • TUE Jog for 35 mins, run for 30 mins, Jog for 30 mins, walk for 10 mins
  • WED Jog for 15 mins
  • THU Jog for 10 mins, run for 10 mins, jog for 40 mins, walk for 10 mins, jog for 5 mins, run for 5 mins, jog for 10 mins
  • FRI Jog for 20 mins
  • SAT Jog for 10 mins, walk for 10 mins
  • SUN Jog for 10 mins, run for 10 mins, walk for 3 mins. Repeat 5 times so the workout totals 115 mins.
week16
  • MON Jog for 20 mins
  • TUE Jog for 40 mins
  • WED Jog for 20 mins, run for 15 mins, walk for 10 mins, run for 20 mins, Jog for 15 mins, run for 15 mins, walk for 5 mins, jog for 10 mins
  • THU Jog for 20 mins, walk for 10 mins
  • FRI Jog for 45 mins
  • SAT Rest day
  • SUN Jog for 20 mins, run for 10 mins, walk for 5 mins. Repeat 3 times.
week17
  • MON Jog for 20 mins, walk for 10 mins
  • TUE Jog for 40 mins
  • WED Jog for 5 mins, run for 15 mins, jog for 60 mins
  • THU Jog for 30 mins
  • FRI Jog for 60 mins
  • SAT Rest day
  • SUN Jog for 15 mins, run for 10 mins, jog for 100 mins
week18
  • MON Rest day
  • TUE Jog for 15 mins
  • WED Jog for 45 mins
  • THU Jog for 60 mins
  • FRI Jog for 30 mins
  • SAT Rest day
  • SUN Jog for 90 mins
week19
  • MON Jog for 30 mins
  • TUE Jog for 10 mins, run for 10 mins, Jog for 20 mins, run for 10 mins, jog for 60 mins
  • WED Jog for 45 mins
  • THU Jog for 20 mins, run for 5 mins, jog for 35 mins
  • FRI Jog for 60 mins
  • SAT Rest day
  • SUN Jog for 150 mins
week20
  • MON Rest day
  • TUE Jog for 15 mins, walk for 10 mins, jog for 10 mins
  • WED Jog for 60 mins
  • THU Jog for 10 mins, run for 10 mins, jog for 10 mins. Repeat 3 times.
  • FRI Jog for 30 mins, walk for 10 mins
  • SAT Rest day
  • SUN Jog for 60 mins
week21
  • MON Jog for 45 mins
  • TUE Jog for 10 mins, run for 10 mins, Jog for 25 mins
  • WED Jog for 10 mins, run for 10 mins, jog for 60 mins
  • THU Jog for 5 mins, run for 5 mins, sprint for 30 secs, walk for 3 mins. Repeat 4 times.
  • FRI Jog for 45 mins
  • SAT Rest day
  • SUN Jog for 60 mins, walk for 15 mins, jog for 60 mins, walk for 15 mins, Jog for 30 mins
week22
  • MON Rest day
  • TUE Jog for 30 mins
  • WED Jog for 30 mins
  • THU Jog for 60 mins
  • FRI Jog for 30 mins
  • SAT Rest day
  • SUN Jog for 10 mins, run for 10 mins, Jog for 15 mins, run for 15 mins, walk for 3 mins. Repeat 3 times.
week23
  • MON Walk for 15 mins
  • TUE Jog for 30 mins
  • WED Jog for 90 mins, run for 10 mins
  • THU Jog for 60 mins
  • FRI Jog for 30 mins
  • SAT Rest day
  • SUN Jog for 120 mins
week24
  • MON Jog for 15 mins, walk for 5 mins, jog for 10 mins
  • TUE Jog for 45 mins
  • WED Jog for 70 mins
  • THU Jog for 15 mins, walk for 10 mins
  • FRI Walk for 15 mins
  • SAT Rest day
  • SUN Race day


Click here to download the pdf version.

What to do on race day


1. Plan ahead: Lay out everything you need on race day the night before - such as bibs, shoes etc. Remember to avoid cotton clothing, as the material soaks up sweat and drags you down. Also remember to give your family and loved ones all the details they will need to get in touch with you. Make sure that you have identification on you when you run, in case of an emergency. Essential information such as your emergency contact number, allergies you may have etc. must be made easily available for the medical assistance crew. Have a good knowledge of all the available facilities, such as loos, refreshment stops etc.


2. Stretch: Remember to stretch properly before the race as this is important to avoid muscle strain. A light jog of a few minutes to warm up your body and muscles is recommended. Stretching for around 15 minutes after the race is also necessary; it helps reduce the ache and soreness after the marathon is over.


3. Keep hydrated: One of the biggest mistakes that beginner marathon runners make is not staying hydrated throughout the race. Do not underestimate the importance of hydration. Refreshment points will be available along the entire course of the race, make use of them! It may be a good idea to replenish every 15 to 20 minutes during the race. But do not consume too much water while running on race day, as this will lead to stomach cramps. You should increase your water intake in the period leading up to the race.


4. Eat right: Avoid fast foods, during training and before the race; they are bad for you! Do not eat anything before or during the race that you have not tried during the course of your training, as your body may react to it. Energy bars or an energy drink are good for you during the run, as they help replenish your supplies. It is also important to eat within 30 minutes after the marathon to give your body the nutrients it needs to recover from the race.