Marathon Training: How to Stay Injury Free and Finish Strong With Expert Tips

Long distance running requires commitment. To run a marathon you have to train. And for successful marathon training, you’re going to have to run. In most cases, to be good at any sport you have to practice that sport… a lot. It’s sport specific workouts, right?

The exception is someone like Lance Armstrong. As you know, he’s an endurance athlete in cycling. However, with very little additional marathon training he was able to complete his first marathon in less than 3 hours.

The Tour de France and the New York Marathon both involve distance and endurance, and Lance Armstrong is, well, Lance Armstrong so he already has the status and fitness level of an elite athlete under his spandex… so he can do that.

To run a marathon and train smart you need commitment and support

I’m going to go out on a limb here and guess that you’re not Lance Armstrong… even though you might be in decent shape. So just know that in order to run and finish the marathon you must be willing to make the commitment in time, effort, and nutritional education in order to get ‘er done.

As Juma Ikangaa said, “The will to win means nothing without the will to prepare.”

So for starters, you should be able to run. And many marathon training guides suggest that before you start training for a marathon, you should be able to run for 30 minutes without stopping. Others say that having a year of consistent running on your running resume will help you to train, and run, with a smaller chance of injury.

Either way, a safe marathon training schedule usually looks at 16 weeks minimum with the exception being someone who has run a marathon before, recently.

Marathon Training Has Various Styles and Goals

In many of the marathon training programs you will find a mixture of short runs, distant runs, speedwork, and rest days. Most all of them have you taper off your training before race day to give your muscles time to recover before the marathon.

The question many people have is whether one marathon training program is better than the other.

And, some of you won’t be satisfied with the answer of “it depends.” But that’s the answer. The reason is because it depends on what your goals are for the race.

A program that is intended to help you improve your finishing time is going to be different in structure than a program that will help you just complete the race. So, if you intend to have a faster time, but follow a marathon training program that simply helps people cross the finish line with no specific time goals in mind, then you are probably going to be disappointed.

Additionally, everyone is starting at a different level of fitness. You could be someone who is completely comfortable with running. Or, you could be someone who plays a lot of soccer so you do a lot of quick, strong running in short spurts.

You may be generally in great shape, but have just been active in a different sport so have to adjust your training for a marathon.

And then, some people are just freaks of nature and can easily run without any major effort!

Dietary Supplement and Nutritional Support for Marathon Training

Finally, to be successful in any sport even if you’re a novice, you must have the right kinds of food and the best dietary supplement support. When training for a marathon you are asking your body, your mind and your muscles to give you the best. So, it only makes sense that you give your body the best support through food you eat and extra nutritional support.

Yes, this means carbs. But there are also other vitamins, minerals, nutritional supplements and protein sources that are important to support your cardiovascular health. Even when you look healthy on the outside, you have to manage your internal systems so they don’t get overloaded and quit on you too soon.

High-Intensity Training, Lose Weight, And Build Muscle With Personal Trainers

High-intensity training is a proven training system that works I use it my self I’m a personal trainer and I applied these methods with all my clients whether they want to lose weight, build muscle or simply for their health & fitness. I’ve followed these methods of scientific research of high-intensity training for sometime now based upon the research of Arthur Jones and Mike Mentzer that when applied properly this method of short 40-45min intense training sessions can deliver fantastic results.

Ok, lets take a look at intensity to help you understand the concept of it most people just go through the motions with training or do to much seeing little or no results at all, remembering that high-intensity muscular contraction is the most important step for the stimulation of increasing muscular size and strength in return helping you burn body fat along the way, the duration of the exercises are not important, high-intensity muscular contraction in terms of practical application to bodybuilding this means that harder you train the less time you will be able to spend in high-intensity training, so when you look at it there’s only one you can do you can train hard or train long but you can’t do both. And since we all want our fitness levels and muscles to grow in the fastest time possible we need to do that little bit less in the the gym keeping our training sessions to a maximum of 40-45mins tops, as long as you train your hardest each session with complete muscular failure this is required to achieve growth of muscle, improved fitness levels and helping you lose body fat, as when using resistance training your metabolism is 40% higher than normal and it continues for up to 4hours after training so your burning cals if when you’ve finished you will see results faster than C.V training alone.

Only high-intensity training can force the body to stimulate muscle growth in the fastest time possible than any other system out there. Repeating tasks that the body has adapted to will do very little to in terms of muscle growth, when you end a set at a number for example, 10 reps or just because it started to get hard at the end of your set then very little muscle growth would of took place.

When you have a personal trainer to take you through a high-intensity training session to ensure you are taking each set to the point of failure, lifting a heavier weight for strength and a mixture of training methods you can and will if applied properly will deliver fantastic results.

As a personal trainer I’ve done my research and found the high-intensity training method is the best way to see results fast.


With your personal trainer anything you do to increase the intensity in your workout is a step in the right direction in order to raise the intensity factor in your workouts it can be done in four ways:

1. Increasing the amount of weight you use every workout.

2. Adding other training methods, i.e., super-sets, tri-sets, pre-exhaust, post-exhaust, forced reps,…..

3. Decreasing your rest time in between sets and exercises.

4. Carrying every set to the point of total failure.

When ever our strength increases the amount of weight used must be increased. Once you can lift a weight with ease then you are know longer stimulating muscle growth there for you must increase the weight to keep delivering results, Increase the weight as required so using a weight you manage 10 reps increase the weight until your maximum rep is 6 reps, this is the way of progressive resistance training.

When decreasing the amount of time it takes to rest between sets and exercises an increase in effort must be made to complete a given workout there for you are increasing your fitness and intensity to get the training session done in a faster time with a maximum of 40-45mins.

Also using other training methods increase the intensity with super-sets, pre-exhausts and giant-sets, drop-sets, tri-sets, all help increase intensity get the workout done in a faster time as well as increase fitness in the C.V system.

The most effective way in raising the intensity factor is training to complete muscular failure, what does training to complete muscular failure mean? with your personal trainer present continue doing a set until you can’t know matter how hard you try you can’t perform another repetition in that set that is complete failure.