Marathon Fitness - Am I Ready to Run This Marathon?
by Joe Hart
(Toronto, Ontario, Canada)
![marathon fitness](images/marathon-fitness-am-i-ready-001.png)
I have been running for about 3 years now and have got a question about marathon fitness. I am 22, male and weigh 154 pounds. Only raced in four 10k races in those 3 years. My fastest 10k race was about 45 minutes.
I am currently scheduled to run a marathon which is to be held in one month. I have never ran a half or full. I run about 3 times a week 7 km as well as soccer 3 times a week for about 1.5 hours at a high pace.
Do you think I can handle the race physically? I.e. not injure myself to a extent of no return. By the way, I have had a constant nagging injury left inner thigh and left knee clicking.
Answer by Dominique:
Hey Joe,
I appreciate your interest in taking on the marathon. Running one of these races is no small achievement. You've asked a very important question about whether you're ready for this massive challenge.
Now, if I were to just apply some "Dutch charm" and give you a one word answer... I'd say... "No". But that's not very helpful, so let's work through this a bit more and let's cover:
1. Your fitness level
2. Minimum training requirements for a marathon
3. What should your marathon strategy be?
4. About running with injuries
5. Trying out your marathon strategy
Your Fitness Level
![marathon fitness](images/marathon-fitness-am-i-ready-002.png)
First, let me assure you that it's clear you've done an excellent job at building up your physical fitness.
The combination of regular running and fast-paced soccer games has indeed given you a solid fitness foundation, and that’s something to be proud of!
That type of fitness will hold you in good stead for any race up to about a half marathon I think.
You are more in a 10k-ready state of fitness, but you'd go ok in a half marathon as well, I think.
Minimum Training Requirements for a Marathon
However, marathons require more. It is simply just such a very, very, very long way to run. To truly be prepared, you would've ideally done several 120-180 minute runs and covered 20 miles in a single training run at least once. And that's for a debut marathon.
When you really want to race a marathon you'd hit 20 miles at least four times.
So, yes, this isn't something you can prepare for in a few weeks – it takes months of dedicated training.
What Should Your Marathon Strategy Be?
![marathon fitness](images/marathon-fitness-am-i-ready-003.png)
Knowing what we know now, given where you're at presently, if you've decided to still do the marathon, you might want to consider a run/walk strategy. Start the marathon with something like a 7-minute run then a 3-minute walk, and just keep repeating that pattern.
It's imperative that you don't attempt to run too fast. You should run at a really easy pace. It is going to be a long way.
I'd suggest setting the expectation this time around to have fun and focus on completion, which is a fantastic achievement in itself! The important thing to remember is that while your 10k time might suggest a marathon time of 3:30, due to the increased distance and necessary pace adjustments, you should be prepared for a time anywhere between 4:30 to 6 hours.
About Running with Injuries
Regarding your existing injuries, it’s crucial to assess the potential impact this might have. I'd strongly recommend seeing a doctor or physiotherapist before the race to get some professional advice. It sounds like it is not a massive issue at the moment. But again... the marathon is such a long way. I'd at least make sure you get a good diagnosis on the issue.
Trying Out Your Marathon Strategy
![marathon fitness](images/marathon-fitness-am-i-ready-004.png)
Now if you're still committed to run the marathon, I'd recommend trying out a long run/walk of about 25-30km once within the next two weeks, similar to your proposed marathon strategy. This will give you an idea of what to expect during the actual marathon.
Remember, a marathon is never a painless endeavor, not even for the most trained runners. It’s an endurance test that pushes the limits of every runner, and there is a particular joy and pride in being able to complete this challenge, despite the difficulties.
I hope I haven't been too negative. You have got great general fitness, I think you can finish a marathon, but I just want you to take a conservative approach.
Good luck out there, Joe! Shoot for the stars, but keep your feet on the ground!
Kind regards,
Dominique
Helpful
Resources
-
Beginner Running Tips
Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.
-
Running for Weight Loss
Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.
-
Running Training
The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.
-
5k Running Tips
The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.
-
10k Running Tips
The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!
-
Marathon Running Tips
The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!